Workout plans for men
Muscle, strength and conditioning programs from the athletes and coaches who use them, with every week, set and rep written out.
Pick by goal, then by schedule
The right plan is the one built for what you want and the time you actually have. Muscle gain plans prioritise volume across the week. Strength plans spend more time on heavy compound lifts and longer rest. Conditioning plans build the engine that makes everything else easier.
Then be honest about your week. A four-day plan you finish beats a six-day plan you abandon in week three.
Progression is the whole point
Turning up and training hard is not the same as getting better. Progress comes from doing slightly more over time: more weight, more reps or more quality. Every plan here spells that out, week by week, so you are never guessing.
Each program also explains how the creator trains, so you are following a method, not a random collection of exercises.
What every plan includes
Structured splits
Upper/lower, push/pull/legs or full body, chosen for the goal, not for fashion.
Written progression
Week-by-week sets, reps and loads so you can see progress on paper.
The creator's method
Why the program is built the way it is, from the person who built it.
Lifetime access
Pay once, keep the plan, and run it again whenever you like.
Browse the programs
Common questions
What is the best workout split for building muscle?
Any split that trains each muscle group about twice a week with enough total sets will work. Upper/lower and push/pull/legs are popular because they make that easy to schedule.
How long until I see results?
Strength usually improves within the first few weeks as technique and coordination improve. Visible changes in size take longer and depend on training, food and sleep.
Is this a subscription?
No. Every plan is a one-time purchase with lifetime access to the program.