FIND YOUR APPROACH
Explore workout routines.
Different ways to organise training. Choose one that fits your experience, recovery and week.
These are example structures, not personalised plans. Start with a manageable amount and adapt exercises to your circumstances. Tap a routine to learn more.
Push / Pull / Legs (PPL) ＋
Groups exercises by movement: push trains the chest, shoulders and triceps; pull focuses on the back and biceps; legs covers the lower body.
Example: Monday push, Wednesday pull, Friday legs. Continue in order when life changes your schedule. Suits someone who enjoys focused sessions across the week.
Bro split ＋
Focuses each session on one or two muscle groups. This gives you space for several exercises for an area but generally needs more separate training days.
Example: Monday chest, Tuesday back, Thursday legs, Friday shoulders, Saturday arms. Adjust the number of sessions to what you can sustain.
Compound & Hypertrophy ＋
Combines multi-joint exercises that work several muscle groups with additional exercises chosen to support muscle growth. It is a training approach that can be organised in different splits.
Example: Three full-body days, each beginning with a manageable compound movement followed by a few targeted exercises. Choose movements that suit your equipment and experience.
The CTRL Way ＋
A flexible CTRL starting approach built around practising movements, paying attention to control and effort, recording your reps and load, and making gradual changes. Adjust it to fit your life.
Example: Two full-body sessions a week, with an optional third session for movements you enjoy or want to practise. Choose a few suitable movements, record what you do and revisit them before adding complexity.
Use the four process stages: build a foundation, develop control, execute with intent and progress when you are ready.
Make it fit your week
Use your available time as your starting point. A routine you can return to is a useful place to begin.
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