Structured gym programs for muscle building and strength. Full-body, upper/lower, and PPL splits with proven exercise selection and periodization.
Intermediate to Advanced
60-90 min
Full Gym Access
Complete gym workout routines utilizing all equipment for maximum muscle growth and strength development. Programs include compound and isolation exercises with proven split routines. Perfect for gym members with access to barbells, dumbbells, cables, and machines. Programs for intermediate to advanced trainees.
4 sets × 8-10 reps • Rest: 2-3 min
3 sets × 10-12 reps • Rest: 90 sec
4 sets × 8-10 reps • Rest: 2 min
3 sets × 12-15 reps • Rest: 60 sec
3 sets × 10-12 reps • Rest: 90 sec
3 sets × 12-15 reps • Rest: 60 sec
3 sets × 12-15 reps • Rest: 60 sec
Maximize muscle hypertrophy
Build balanced physique
Structured progressive overload
Optimal volume distribution
Variety prevents plateaus
Efficient use of gym equipment
4-day split for balanced development
4x per week
Classic PPL for maximum volume
6x per week
One muscle group per day
5x per week
Follow structured split routine consistently
Progressive overload every 1-2 weeks
Include compound and isolation exercises
Train muscles 2x per week minimum
Deload every 4-6 weeks
Track all workouts in FitFlow app
Download FitFlow and start logging workouts today
Download Now