Workout plans that tell you exactly what to do.
Complete, proven training programs with every exercise, set, rep and rest period written out, plus how to progress, when to deload and the mistakes to avoid. Pick the one that fits your week.
- Push Pull Legs
The classic bodybuilding split: pushing muscles, pulling muscles and legs on separate days. Run it six days a week, or three if your schedule is tighter.
- Days / week
- 3 or 6
- Level
- Intermediate
- Goal
- Muscle growth
- Upper/Lower Split
Four sessions a week alternating upper-body and lower-body days. Each muscle twice a week, with a strength day and a volume day for each half.
- Days / week
- 4
- Level
- Beginner–intermediate
- Goal
- Strength and muscle
- Full-Body Beginner Plan
Two alternating full-body sessions, three times a week. The fastest way for a new lifter to learn the main lifts and get stronger every week.
- Days / week
- 3
- Level
- Beginner
- Goal
- Strength and general fitness
- 5×5 Strength Plan
Five sets of five on the big barbell lifts, three days a week, adding weight every session. Simple, brutal and effective for new lifters.
- Days / week
- 3
- Level
- Beginner
- Goal
- Strength
- Hybrid Training: Lift + Run
Two strength sessions and two to three runs a week. Get stronger and fitter at the same time without one wrecking the other.
- Days / week
- 4–5
- Level
- Intermediate
- Goal
- Strength and endurance
- Home Dumbbell Plan
Two full-body sessions alternated three times a week with nothing but a pair of dumbbells. Includes ways to keep progressing when you can't go heavier.
- Days / week
- 3
- Level
- Beginner–intermediate
- Goal
- Muscle and general fitness
Run any of these plans in Bravel
Bravel logs every set and shows what you lifted last time, so you always know what to add — no spreadsheet needed. Or ask Spiro, the AI coach, to build a plan around your schedule. Join the waitlist to get it at launch.