GymtrackGymtrack
BlogWorkout Plans

Workout Plans

Everything we’ve written on workout plans — from the team that builds Gymtrack.

3-Day Workout Split: Full Body, PPL, or Something Else?
Workout Plans

3-Day Workout Split: Full Body, PPL, or Something Else?

Compare the best 3-day workout split options, including full body, push pull legs, and hybrid routines, to choose the right schedule for your goals and experience.

Gymtrack Team10 min read
Back to the Gym Workout Plan After a Long Break
Workout Plans

Back to the Gym Workout Plan After a Long Break

Return to lifting safely and productively with a four-week back-to-gym workout plan, conservative starting loads, simple progression, and recovery guidance.

Gymtrack Team10 min read
Beginner Gym Schedule: How to Plan Your Training Week
Workout Plans

Beginner Gym Schedule: How to Plan Your Training Week

Build a realistic beginner gym schedule with two-, three-, and four-day weekly templates, rest-day guidance, cardio placement, and progression rules.

Gymtrack Team10 min read
First Day at the Gym: A Beginner Workout and Checklist
Workout Plans

First Day at the Gym: A Beginner Workout and Checklist

Know exactly what to do on your first day at the gym with a simple beginner workout, equipment checklist, starting-weight guidance, etiquette, and next steps.

Gymtrack Team10 min read
Your First Month at the Gym: A 4-Week Beginner Plan
Workout Plans

Your First Month at the Gym: A 4-Week Beginner Plan

Follow a practical first-month gym workout plan with three weekly full-body sessions, starting-weight guidance, simple progression, substitutions, and weekly goals.

Gymtrack Team10 min read
Leg Day Workout: Exercises, Sets, and Progression
Workout Plans

Leg Day Workout: Exercises, Sets, and Progression

Build an effective leg day workout with balanced quad, hamstring, glute, and calf exercises, plus practical guidance on order, sets, reps, effort, and progression.

Gymtrack Team10 min read
Pull Day Workout: A Complete Back and Biceps Routine
Workout Plans

Pull Day Workout: A Complete Back and Biceps Routine

Build an effective pull day workout with the best back, rear-delt, and biceps exercises, plus practical guidance on order, sets, reps, effort, and progression.

Gymtrack Team10 min read
Push Day Workout: Best Exercises, Order, Sets, and Reps
Workout Plans

Push Day Workout: Best Exercises, Order, Sets, and Reps

Build an effective push day workout with the right chest, shoulder, and triceps exercises, plus practical guidance on exercise order, sets, reps, effort, and progression.

Gymtrack Team10 min read
Push Pull Legs Workout: The Complete PPL Routine Guide
Workout Plans

Push Pull Legs Workout: The Complete PPL Routine Guide

Build an effective push pull legs routine with practical exercise selection, weekly schedules, sets, reps, progression rules, and recovery guidance.

Gymtrack Team10 min read
Upper Lower vs. Push Pull Legs: Which Split Is Better?
Workout Plans

Upper Lower vs. Push Pull Legs: Which Split Is Better?

Compare upper/lower and push pull legs splits for muscle growth, strength, training frequency, recovery, and schedule flexibility to choose the right routine.

Gymtrack Team10 min read
Beginner Gym Workout Plan: Build Confidence, Strength, and a Routine That Lasts
Workout Plans

Beginner Gym Workout Plan: Build Confidence, Strength, and a Routine That Lasts

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.

Gymtrack Team10 min read
3-Day Full-Body Workout: Train Every Muscle Without Living in the Gym
Workout Plans

3-Day Full-Body Workout: Train Every Muscle Without Living in the Gym

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.

Gymtrack Team10 min read

One email. Every Monday.

Training science and product updates, no fluff. Unsubscribe anytime.