Workout Programs for Muscle Growth

THG workout programs

Find a Muscle-Building Plan That Fits Your Week

Start with the days you can reliably train. These free guides include workout tables, sets, reps and progression rules—plus help adapting the plan when life gets in the way.

Choose Your Starting Point

These are practical starting choices, not a ranking of which split builds the most muscle. Pick the guide you can put into practice consistently.

Your week	Start here	What you get
2 or 3 reliable gym days	Full-body workout guide	Separate two- and three-day templates, exercise roles and progression.
4 reliable gym days	Upper/lower workout guide	Two upper and two lower sessions with a weekly set budget.
5 lifting sessions across 7 or 8 days	Upper/lower PPL hybrid	Five workouts, manageable session sizes and seven- or eight-day schedules.
5 gym days; prefer focused body-part sessions	Bro split workout guide	Chest, back, legs, shoulders and arms, with workload and frequency trade-offs.
6 gym days, or a rolling schedule	Push/pull/legs workout guide	Six A/B sessions, a seven- or eight-day rotation and recovery adjustments.

2–3 days per week

Full Body

Train upper and lower body in each session. Choose the two-day A/B template or the three-day A/B/C template.

Sample week · 3-day option

Mon · AWed · BFri · C

Useful when: you want a complete week with fewer gym visits, or your schedule changes often.

Check first: the three-day example allows around 60–75 minutes per session. More exercises are not automatically the answer when time is tight.

Build your full-body plan →

4 days per week

Upper / Lower

Separate upper- and lower-body sessions, using A/B workouts to distribute exercises across the week.

Sample week · 4-day option

Mon · Lower ATue · Upper AThu · Lower BFri · Upper B

Useful when: four sessions fit your life and you enjoy focusing on one half of the body at a time.

Check first: if you regularly finish only three sessions, choose a realistic schedule rather than restarting every Monday.

Build your upper/lower plan →

6 sessions per cycle

Push / Pull / Legs

Use separate push, pull and leg sessions, with two versions of each workout.

Sample cycle · add rest as shown in the guide

Push APull ALegs APush BPull BLegs B

Useful when: you enjoy focused sessions and can sustain frequent gym visits.

Check first: the guide includes an eight-day rotation with extra rest. Its three-day option uses less weekly work; it is not the six-day plan compressed into three sessions.

Build your PPL plan →

Have Five Days Available?

You do not have to use every available day. You could follow the four-day upper/lower plan and keep the extra day free.

If you want five lifting sessions, compare the two complete plans below. The hybrid combines Upper, Lower, Push, Pull and Legs across seven or eight days. The bro split gives chest, back, legs, shoulders and arms their own headline days.

5 sessions across 7 or 8 days

Upper / Lower + PPL

Combine two broader sessions with focused push, pull and leg workouts. Includes all five workout tables and progression rules.

Sample week · 7-day option

Mon · UpperTue · LowerThu · PushFri · PullSat · Legs

Useful when: you enjoy focused workouts and can consistently fit five sessions into seven or eight days.

Check first: do not combine two complete programs. The eight-day option adds rest and averages about 4.4 gym visits per week.

Build your hybrid plan →

5 days per week

Bro Split

A classic body-part schedule, with complete workouts and an honest look at concentrated volume, frequency and recovery.

Sample week · weekends off

Mon · ChestTue · BackWed · LegsThu · ShouldersFri · Arms

Useful when: focused body-part sessions make training enjoyable and five weekly visits fit your life.

Check first: much of each muscle’s work falls on one day. Watch session quality and overlapping fatigue; more pump is not proof of more growth.

Explore the bro split plan →

How to Use Your Chosen Guide

Pick a sustainable schedule. Plan around a normal busy week.
Start with one template. Read its warm-up, effort and rest instructions before your first session.
Log the work. Record load, reps and estimated reps in reserve; compare similar sessions.
Adjust a specific problem. Use the guide’s substitutions and missed-session rules before replacing the whole plan.

Need a shorter session? The coach-reviewed 45-minute AI workout offers a five-exercise example and time-budget adjustments. It is a practical session example, not another complete multiweek program.

Want to Understand the Programming?

Choosing a training split — compare the ways to organize your week.
Designing a hypertrophy program — connect exercise selection, volume, effort and progression.
Full body vs upper/lower — compare those two options in more detail.
Exercise guides — check setup, technique and useful alternatives.

For the broader principles behind muscle growth, visit the training hub.

Find a Muscle-Building Plan That Fits Your Week