Training blocks
Programmes
Six written-out blocks. Every week, every day, every set and every rep. Pick by how often you can actually get to the gym — then follow it without having to think.
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How to choose
Frequency first. Everything else is secondary.
3 days a week
Full body each session. The honest starting point if you work full time — frequency beats specialisation when you only have three slots.
4 days a week
Upper/lower split. More volume per muscle group across the week without making any single session too long to fit in.
6 days a week
Push/pull/legs run twice. Only worth it when the other days are genuinely locked in and recovery is handled.
These are training plans, not medical advice. If you have a medical condition, are pregnant, or are returning from injury, speak to a qualified professional before starting. Stop if something hurts in a way that isn't muscular fatigue.