💪 Training Plans
Find the perfect training plan for your level and goals. Choose your split, see the exercises and use %1RM for precise weight recommendations.
Frequently Asked Questions
What's the best training plan for beginners?
For beginners we recommend a Full Body plan (3x/week) or Starting Strength 5×5. These plans train all muscle groups evenly and allow rapid strength gains in the first months.
How many times per week should I train?
3–4 times per week is optimal for most. Beginners benefit from 3x Full Body, intermediate from 4x Upper/Lower or PPL. More than 5x is only needed for advanced lifters (e.g., Arnold Split, PHAT).
What does %1RM mean in training plans?
1RM = One Rep Maximum, the maximum weight you can lift once. %1RM indicates what percentage to use. 80% of 100kg 1RM = 80kg. Use our 1RM Calculator.
Should I train heavy or light?
Both have their place: Heavy training (3–6 reps, 80–90% 1RM) for strength, moderate training (8–12 reps, 65–80% 1RM) for hypertrophy. The best plans like PHUL and PHAT combine both.
How long until I see progress?
Beginners see measurable strength gains in 4–8 weeks. Visible muscle building takes 2–3 months. Consistency and progressive overload (steady increases) are more important than the perfect plan.