Pick a workout program.
Most strength programs are a version of three layouts. Choose by how many days a week you have, not by what looks most advanced.
Full body
2–3 days a week · beginners and busy weeks
The whole body every session, with at least one rest day in between. A lot of progress for little time, and the easiest place to start.
- Squat 3 × 5–8
- Bench press 3 × 5–8
- Row 3 × 8–10
- Romanian deadlift 2 × 8–10
- Plank 3 × 30–45 s
Upper / lower
4 days a week · intermediates
Two upper-body and two lower-body sessions. Each muscle group is trained twice a week, with more volume per session than full body.
- Upper: bench press, row, overhead press, pulldown, arms
- Lower: squat, deadlift, lunges, leg curl, calves
Push / pull / legs
3 or 6 days a week · high volume
Push (chest, shoulders, triceps), pull (back, biceps) and legs. Three days trains each muscle group once a week; six days, twice.
- Push: bench press, overhead press, incline dumbbell press, triceps
- Pull: deadlift or row, pulldown, face pulls, biceps
- Legs: squat, leg press, Romanian deadlift, leg curl
How to progress
- Start with a weight you can lift with 2–3 reps to spare.
- When you hit the top of the rep range on every set, add 2.5 kg (upper body) or 5 kg (legs).
- If progress stalls for several weeks, take a lighter week (deload) at about 60% of the weight.
Stave builds the program for you
Pick how many days a week you train, and Stave sets up full body, upper/lower or push/pull/legs, and suggests your next weight after every set. Or make your own sessions. Free.
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