Tier · How your week is shaped

Splits

How you carve the week up. Pick the one that matches the days you can actually train.

9Categories
348Distinct sessions
3-4Weeks per block
0Repeated sessions

The 9 categories

Every one is a complete block, not a single session. Open one to see how it runs, then take it to Pete and he will fit it to you.

Start hereFlagship Push Pull LegsThe split that built most of the physiques you admire36 sessions4 weeks3x a week
Body part Body Part SplitOne body part a day, trained properly60 sessions4 weeks5x a week
Flagship Chest and BackChest against back, arms against each other12 sessions4 weeks3x a week
Flagship Full BodyThree full-body sessions a week36 sessions4 weeks3x a week
Flagship Legs and CoreLower body and trunk in the same session24 sessions4 weeks3x a week
Female-first Push Pull Legs — FemaleThe same honest split, with a leg day built around glutes and hips36 sessions4 weeks3x a week
Flagship Push Pull Legs — Six DayEvery muscle twice a week36 sessions3 weeks6x a week
Flagship Push Pull Legs, Core and CardioThe split with the two bits people leave out already built in60 sessions4 weeks5x a week
Flagship Upper LowerFour days, two shapes, plenty of recovery48 sessions4 weeks4x a week

See the movements

Movements from Push Pull Legs, Body Part Split, Chest and Back, Full Body, Legs and Core and Push Pull Legs — Female, playing as they play inside your app. The board moves through this tier a category at a time.

Movements shown from the Splits tier

Arms Lateral Raise and Rotation Up
Assisted Bulgarian Split Squat
Band Pullthrough
Barbell Feet Elevated Figure Four Glute Bridge
Barbell Hooklying Bench Press
Barbell Jefferson Split Squat
Barbell Meadows Row
Barbell Pullover to Triceps Extension
Barbell Rear Lunge on Box
Barbell Reverse Deadlift
Barbell Seated Military Press
Barbell Side Step Up
Barbell Single Leg Deadlift
Barbell Squat Back
Barbell Staggered Deadlift
Barbell Zercher Good Morning
Bicep Curl Machine
Box Squat with Chains
Cable Twisting Biceps Curl
Dumbbell Ab Crunch
Dumbbell Alternate Bench Press (High Start)
Dumbbell Cossack Squats
Dumbbell Decline Shrug
Dumbbell Diagonal Chop
Dumbbell Goblet Good Morning
Dumbbell Hand Side Plank
Dumbbell Incline Shrug
Dumbbell Knee Lawnmower Row
Dumbbell Lying Pronation
Dumbbell Reverse Lunge on the Spot
Dumbbell Side Lunge Single Leg
Dumbbell Single Leg Single Arm Deadlift
Dumbbell Standing Calf Raise on Step
Incline Barbell Bench Press
Landmine Overhead Press
Plank Lunges
Seated Dumbbell Spider Curls Knee Supported
Skater Hops

Browse the whole library

Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.

Browse the whole library →

The other 8 tiers

Six questions and Pete does the rest

Tell him the days you can train, the kit you have and what you want to happen. He picks the block, tailors it and signs it off — you do not assemble anything yourself.

Build my plan

Session counts on this page are counted from the live library, excluding anything retired. See the whole library.