Workout Guides for Every Level

Find Your Programme, Then Work It

The best workout programme is the one you actually do. Not the one your mate swears by. Not the one some bloke on TikTok says changed his life. The one that fits your schedule, your gym, and your goals.

Here's what works — organised by experience level, time commitment, and training style.

Beginner Programmes (0–6 Months Training)

The 3-Day Full Body

Best for: Complete beginners, time-poor trainees

Schedule: Monday / Wednesday / Friday (or any 3 non-consecutive days)

Duration: 45 minutes per session

Exercise	Sets × Reps	Rest
Goblet Squat	3 × 10	90s
Dumbbell Bench Press	3 × 10	90s
Bent-Over Row	3 × 10	90s
Romanian Deadlift	3 × 10	90s
Overhead Press	3 × 10	90s
Plank	3 × 30s	60s

Progression: Add 1–2 reps per session. When you hit 3 × 12, increase the weight by the smallest increment available (usually 1–2kg).

StrongLifts-Style 5×5

Best for: Building a strength foundation

Schedule: 3 days per week, alternating A/B

Day A: Squat 5×5, Bench Press 5×5, Barbell Row 5×5

Day B: Squat 5×5, Overhead Press 5×5, Deadlift 1×5

Progression: Add 2.5kg per session to upper body lifts, 5kg to lower body. When you stall, deload 10% and build back.

Intermediate Programmes (6–18 Months Training)

Push-Pull-Legs (PPL)

Best for: Trainees ready for more volume, 4–6 days per week

Schedule: Push / Pull / Legs / rest / repeat

Push Day (Chest, Shoulders, Triceps)

Exercise	Sets × Reps
Barbell Bench Press	4 × 6–8
Incline Dumbbell Press	3 × 8–10
Standing Overhead Press	3 × 8–10
Cable Lateral Raise	3 × 12–15
Tricep Rope Pushdown	3 × 10–12
Overhead Tricep Extension	3 × 10–12

Pull Day (Back, Biceps, Rear Delts)

Exercise	Sets × Reps
Barbell Deadlift	3 × 5
Pull-Ups or Lat Pulldown	4 × 6–10
Seated Cable Row	3 × 8–10
Face Pulls	3 × 15–20
Barbell Curl	3 × 8–10
Hammer Curl	3 × 10–12

Leg Day (Quads, Hamstrings, Glutes, Calves)

Exercise	Sets × Reps
Barbell Back Squat	4 × 6–8
Romanian Deadlift	3 × 8–10
Leg Press	3 × 10–12
Walking Lunges	3 × 12 per leg
Leg Curl	3 × 10–12
Standing Calf Raise	4 × 12–15

Upper-Lower Split

Best for: 4 days per week, balanced approach

Schedule: Upper / Lower / rest / Upper / Lower / rest / rest

This is the Goldilocks programme for most intermediate lifters. Enough frequency (each muscle hit twice per week), enough recovery, and you still get three full rest days.

Advanced Programmes (18+ Months Training)

The 6-Day PPL Double

Run Push-Pull-Legs twice per week with periodised intensity:

Days 1–3: Heavy (4–6 reps, compound-focused)
Days 4–6: Volume (8–12 reps, more isolation work)

Conjugate / Westside-Inspired

For serious strength athletes — max effort days, dynamic effort days, and targeted accessory work. If you're reading this section, you probably know what you're doing. The key for UK lifters: find a gym with a good barbell selection and specialty bars (SSB, cambered bar). Most budget chains won't cut it — look for independent strength gyms.

Key Principles (Whatever Programme You Choose)

Progressive overload — do more over time. More weight, more reps, or more sets.
Consistency — three sessions per week, every week, beats six sessions one week and none the next.
Recovery — sleep 7–9 hours. Eat enough protein (1.6–2.2g per kg bodyweight). Don't skip rest days.
Form first — if you can't do it properly, the weight's too heavy. No exceptions.
Track your workouts — write it down. Use an app. Use a notebook. Just record what you did so you know what to beat next time.

Free Gym vs Home Gym?

All of these programmes work in a commercial gym. If you're training at home, check our Equipment Guide for the essential kit. A barbell, a bench, a squat stand, and some plates will cover 90% of what's listed here.

Always consult your GP before beginning any new exercise programme, especially if you have pre-existing health conditions.

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