Workout programs
Pick the split around how often you can actually train.
These programs are built for the same job as RepStack: repeatable sessions, clear targets, and progression rules that survive real gym weeks.
The rule
Do not choose the most aggressive split. Choose the one you can finish for 8 weeks while your logged lifts still move.
Push Pull Legs works when the progression is written down.
A practical Push Pull Legs program for lifters who want clear sets, reps, weekly structure, and automatic progressive overload in RepStack.
Upper Lower is the cleanest 4-day split for most lifters.
A 4-day upper lower split with exact exercise order, sets, reps, progression rules, and links to RepStack calculators and exercise guides.
A full body workout should repeat the lifts that matter.
A 3-day full body workout program for beginners and returning lifters, with exact exercises, sets, reps, progression, and recovery rules.
Powerbuilding only works if strength and volume stop fighting.
A 5-day powerbuilding program that combines heavy compound work with hypertrophy volume and RepStack's double-progression rules.
A dumbbell program needs progression, not random circuits.
A 4-day dumbbell workout program for home gyms, with sets, reps, substitutions, and progression rules for strength and muscle.
3 day full body beginner program
A beginner full-body strength program with three weekly sessions, exact sets, reps, rest times, progression, and swap rules.
4 day upper lower workout split
A four-day Upper Lower split with strength and volume days, exact exercises, progression rules, and recovery guardrails.
5 day workout split
A practical five-day split for strength and muscle with upper/lower anchors, push-pull volume, legs, progression, and recovery rules.
6 day push pull legs program
A six-day PPL split with two push, pull, and leg exposures per week, progression rules, recovery checks, and exercise swaps.
dumbbell only home workout program
A dumbbell-only home strength program with unilateral work, high-rep progression, light-dumbbell strategies, and exact workout days.
Planet Fitness workout program
A machine-friendly Planet Fitness strength program using Smith machine, dumbbells, cables, leg press, pulldowns, and progression rules.
over 40 beginner strength training program
A beginner strength plan for lifters over 40 with conservative progression, joint-friendly swaps, recovery guardrails, and exact workouts.
women beginner strength training program
A beginner strength program for women with exact sets, reps, progression, gym-confidence notes, and exercise swaps.
How to choose
Frequency is a recovery decision, not a motivation test.
3 days
Full body or 3-day PPL. Best when consistency matters more than specialization.
4 days
Upper Lower or dumbbell training. The default for most serious lifters.
5 days
Powerbuilding. Useful when strength and size both matter.
6 days
PPL repeat. Good only when recovery and schedule are boringly reliable.
Progress the plan
Run RepStack's double-progression rule on your latest sets.
Check exercise form
Use the 873-exercise database before loading a new movement.
Log it cleanly
Keep the data consistent enough to drive next-session targets.
RepStack for iPhone
Import the program, then let it progress
RepStack turns the plan into workouts and uses your logged sets to pick the next targets.