FitScale LogoFitScale

Training Plans & Systems

Legendary training systems explained in detail. With history, scientific explanation, and complete training plans to follow.

🎛️ Split Configurator
10+ plans filtered by training days and level – Full Body, Upper/Lower, PPL, Bro Split and more.

📖 Detailed Training Plan Guides

5x5 Training Plan

5x5 Training Plan

The legendary classic by Reg Park & Bill Starr. Perfect for maximum strength with heavy compound lifts.

StrengthBeginner & Intermediate3x/Week
German Volume Training (10x10)

German Volume Training (10x10)

The brutal 10-set system for massive muscle growth through extreme metabolic stress.

HypertrophyAdvanced3x/Week
Stephan Kortes 3x3

Stephan Kortes 3x3

The pure powerlifting system. Only squat, bench press, and deadlift – three times per week, no assistance exercises.

Max StrengthPowerlifting3x/Week
More training plans (like Push/Pull/Legs, Upper/Lower, PHUL) coming soon.