Free 5-Day Gym Split

Five days in the gym only works if every session has a job. This split gives each day a clear focus so you walk in knowing exactly what you're doing and why, with recovery built into the week instead of bolted on.

Download the 5-Day Split — Free PDF
Reading on your phone? Get the phone-formatted version →

Train fewer days?

The best split is the one that fits your week. Both of these are free too:

• 3-Day Gym Split (PDF) (phone version) — full body, ideal starting out
• 4-Day Gym Split (PDF) (phone version) — upper/lower, the sweet spot for most

Not sure which suits you? Use the training split recommender, then sort your food with a free AI meal plan.