Make a plan.
Know what to log.
Workout ideas and practical answers for the decisions you make in the gym. Start with the days you can train, then build from there.
11 guides
Choose a split you can actually repeat
Two days or five? Start with your real week, then decide how to divide the work.
A two-day full-body starting plan
Two different sessions covering the main movement patterns, with room to adapt the exercises.
A four-day upper/lower plan
An example week with two upper-body and two lower-body sessions, without making every day a maximum effort.
RPE: record how the set felt
A useful weight is only part of the story. Effort gives your workout history some context.
A three-day full-body workout plan
Alternate two manageable sessions across three days, with clear sets, reps and room to recover.
Push, pull, legs: how to arrange the week
What each session covers, why the calendar matters and when a different split is easier to maintain.
When should you add weight?
Use a repeatable rep range and the smallest useful change instead of chasing a heavier number every session.
Supersets without turning every set into a race
Pair exercises deliberately, keep the equipment practical and leave enough recovery for the work that matters.
Warm up for the set you are about to do
Build towards a working load without turning the warm-up into another full workout.
Change an exercise without losing the thread
Choose an alternative for a reason, and keep its history distinct when the movement or equipment changes.
What to change when the gym is busy
Keep the session recognisable when your planned bench, machine or cable station is occupied.
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