A good workout plan is built around strength training 3–5 times a week, focused on compound exercises (squat, deadlift, presses, rows, pull-ups) and on progressive overload — gradually adding weight or reps week over week. Beginners progress best on full-body 3×/week; advanced lifters move to splits (push/pull/legs or upper/lower). Keep 3–4 working sets per exercise in the 6–12 rep range. MicroPlan builds your split from the number of days you train and logs your sets with gentle progression — free.
Build your workout planThree days is enough for steady progress; 4–5 adds volume. Pick a number you can keep consistently.
Beginners: full-body 3×. Advanced: upper/lower (4×) or push/pull/legs (5–6×).
Squat, deadlift, bench press, overhead press, rows and pull-ups train the most muscle per exercise.
Three to four working sets per exercise, 6–12 reps for muscle growth; leave 1–2 reps in reserve.
Each week aim for a little more weight or reps. Logging your sets is how you know you're progressing.
Need nutrition alongside training? See how to make a meal plan.
Train e.g. Monday / Wednesday / Friday, with a rest day between. Adjust exercises to your equipment and level.
Three strength sessions a week is enough for progress. Four to five adds volume, but consistency and progression matter more than the number of days.
Full-body training three times a week with compound lifts — you train each muscle several times and learn technique fastest.
Beginners: full-body. As you progress and add days, move to an upper/lower or push/pull/legs split.
Three to four working sets per exercise, 6–12 reps for hypertrophy, leaving 1–2 reps in reserve (RIR).
Gradually increasing weight, reps or sets over time — the main driver of muscle and strength gains.
Yes. MicroPlan builds a training plan from your number of days and logs your working sets — free and no account.
MicroPlan builds a split from your number of days and logs your sets with gentle progression — free, no account.
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