Gymtrack
Compare upper/lower and push pull legs splits for muscle growth, strength, training frequency, recovery, and schedule flexibility to choose the right routine.
Learn the best workout exercise order for strength, muscle growth, beginners, supersets, and busy gyms—with practical full-body and split examples.
Learn how to choose a safe, effective starting weight for any gym exercise using warm-up sets, target reps, technique, and reps in reserve.
Great programs aren't exercise lists. A nine-step system to build a plan around your goal and schedule — with progression written in from day one.
Your first gym plan shouldn't be complicated. Three full-body days, accessible lifts, and a simple rule for adding weight — built to make you come back.
Learn the difference between RPE and RIR, how to rate training effort accurately, and which metric to log for strength, hypertrophy, and progressive overload.
Three full-body sessions that hit every muscle and still leave four days for life. A complete plan with substitutions, progression, and an 8-week roadmap.
Build strength and muscle together with a complete four-day strength and hypertrophy program, including workouts, progression, weekly volume, and deload rules.
10? 15? 20? The right number isn't universal. Learn what counts as a set and how to find your own productive weekly volume, muscle by muscle.
Learn how to track your workouts correctly, including exercises, sets, reps, weight, RIR, rest, volume, personal records, and weekly progress reviews.
More sets isn't always more muscle. Learn what training volume really is and a four-week method to find the number of sets that works for you.
Not getting stronger despite consistent training? Diagnose the most common causes of a strength plateau and learn what to change without abandoning your program.
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