Workout plans

Seven ways to organise your training week, using the real programmes from the SETR app.

Full body workout plan

3 or 4 sessions a week

Ideal for beginners and for anyone who can only train three days a week: miss a session and no muscle gets left out.

Upper/lower split

4 sessions a week

For anyone who can train four days a week and already has a few months of lifting behind them.

Push pull legs

3 or 6 sessions a week

The 3-day version works from the start; the 6-day version needs experience and proper recovery (sleep, food).

Push/pull split

4 or 6 sessions a week

For anyone who dreads leg day, or wants a simple plan to follow over four or six days.

Bro split

5 sessions a week

For lifters who enjoy long, focused sessions and can make it in five days a week without missing any.

Arnold split

6 sessions a week

Demanding: six sessions a week call for solid recovery. Best kept for lifters who already have a good base.

Upper/lower/full body split

5 sessions a week

For anyone past the beginner stage with five slots a week to train.

The best plan is the one you can follow without missing sessions. Start from the number of days you genuinely have: three days, full body or push pull legs; four, upper/lower or push/pull; five or six, the splits.

Each page details the beginner version and a more advanced one: exercises, sets, reps, rest times and RIR, exactly as in the app.