What is the best workout programme for beginners?

A three-day full-body barbell plan that alternates two workouts and adds a little weight every session. Most beginners can progress this way for a few months.

Which split is best for building muscle?

Any split that trains each muscle about twice a week with 10-20 hard sets per muscle. A 4-day upper/lower or 6-day push pull legs both do this well.

How many days a week should I lift?

Three to four days suits most people. Two days still builds strength and muscle; five or six days helps mainly if you want high volume and recover well.

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Programme guides

Updated 22 October 2026

Pick a programme by experience and goal. Beginners do best on a 3-day full-body barbell plan that adds weight every session. After that, choose 5/3/1 or an upper/lower split for strength, and an upper/lower or push pull legs plan with 10-20 hard sets per muscle a week for size.

Beginner strength program

A 3-day A/B barbell plan that adds weight every session, with starting weights, stall rules and when to move on.

5/3/1 program explained

Wendler's 5/3/1 in full: 90% training max, the three-week waves, plus sets, Boring But Big and a worked example in kg.

Upper/lower split

A 4-day plan in strength and hypertrophy versions, with sample weeks, sets and reps and progression rules.

Push pull legs routine

3-day and 6-day PPL sample weeks with sets and reps, weekly volume per muscle and double progression.

Hypertrophy program

What the research says about sets, reps, effort and frequency for muscle growth, turned into a 4-day plan.

Which programme should I pick?

New to lifting: start with the beginner strength programme.
Stalled on beginner gains, want strength: 5/3/1 or the strength version of the upper/lower split.
Want muscle, can train 4 days: the hypertrophy programme.
Want muscle, can train 6 days: push pull legs, twice a week.

Let Lift Proven set every weight for you

The beginner, upper/lower, push pull legs and hypertrophy plans are all in the app, and the coach uses 5/3/1-style waves where they fit. Pick a plan and the coach sets each weight, set and rep from what you actually lift, and adjusts after every session.

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Questions

What is the best workout programme for beginners?: A three-day full-body barbell plan that alternates two workouts and adds a little weight every session. Most beginners can progress this way for a few months.
Which split is best for building muscle?: Any split that trains each muscle about twice a week with 10-20 hard sets per muscle. A 4-day upper/lower or 6-day push pull legs both do this well.
How many days a week should I lift?: Three to four days suits most people. Two days still builds strength and muscle; five or six days helps mainly if you want high volume and recover well.