FYL
Push / Pull / Legs
The classic hypertrophy split: rotate a pushing day (chest, shoulders, triceps), a pulling day (back, rear delts, biceps) and a leg day.
See the full program →
Program library
Free workout programs.
Twelve complete, proven routines with day-by-day exercise tables, sets, reps and progression rules — every exercise links to its page in the exercise directory. Pick by how many days you can train and what equipment you have, build it as a routine in FYL, and start logging.
Classic gym splits
Upper / Lower
Alternate upper-body and lower-body days, four sessions a week. Every muscle twice weekly — the intermediate sweet spot.
See the full program →Bro Split
One muscle group per day — chest, back, shoulders, legs, arms. High volume once a week each, weekends off.
See the full program →Arnold Split
The golden-era split: chest & back, shoulders & arms, then legs — each trained twice a week. Serious volume for serious schedules.
See the full program →Strength & powerbuilding
Strength 5×5
The classic linear-progression strength program: two alternating barbell workouts, five sets of five, adding weight every single session.
See the full program →Powerbuilding
Heavy squat, bench, deadlift and press days plus hypertrophy volume — get strong and look like it.
See the full program →Full-body & short on time
Full-Body 3×
Three sessions a week, every major muscle each time. Maximum return on three hours a week.
See the full program →2-Day Full-Body
The minimum effective dose: two full-body barbell sessions a week that still move strength and size forward.
See the full program →Train anywhere
Dumbbell-Only
Two alternating full-body workouts that need nothing but a pair of dumbbells — built for home and hotel gyms.
See the full program →Bodyweight
No equipment at all: push-ups, rows, squats and core with clear progressions that keep it getting harder.
See the full program →Special focus
Machine-Only
Every exercise on a machine or cable stack — the least intimidating way to start lifting, laid out as two alternating workouts.
See the full program →Glute-Focused
Two glute-focused lower days built on thrusts and hinges, plus two short upper days to stay balanced.
See the full program →Which program should I pick?
2 days a week: the 2-Day Full-Body plan. 3 days: Full-Body 3× for general training, or 5×5 if pure strength is the goal. 4 days: the Upper/Lower split — or Powerbuilding to chase strength and size at once. 5–6 days: Push/Pull/Legs, a Bro Split, or the Arnold Split if you recover well.
No gym? Train at home with the Dumbbell-Only or Bodyweight routine. New to the gym? Start on the Machine-Only plan. Glutes the priority? Run the Glute-Focused split. Consistency on a simple program beats hopping between perfect ones — pick the one that fits your calendar.