Workout split quiz: programs by training days
This asks how many days a week you already have and shows the programs built for that count. It does not tell you how often to train.
Answer all four questions to see the matches.
Programs built for 3 days a week
3 programs
- Three Day PPL: 12-Week Push Pull Legs
- Dumbbell Only: 12-Week Training
- Strong at Home: 12-Week Home Strength
Quick Work is the catalogue's thirty-minute program. It runs four days a week.
These are pre-written programs. The full quiz on the store covers the whole catalogue and matches across equipment, injuries and age as well, which this page does not ask about.
How many days a week should I work out?
The catalogue runs from two days a week to six, across 40+ programs. Pick the count you can repeat for the full length of the program, which is eight to twelve weeks depending on the program. Every count covers the whole body across the week. The work is divided differently, and more or less of it lands in each session. Each count runs a full program. A two day week is not a cut-down version of a four day one.
Session length is a separate question from the count. A 30 minute session and a 75 minute session at the same day count carry different amounts of work, which is why the quiz above asks for both.
What each day count gets built into
The day count decides how the week is divided. This is what the programs at each count do.
| Days | How the week is laid out |
|---|---|
| 2 | Two full body sessions. Each one covers a push, a pull and a lower body pattern, with more sets per session than a split day carries. |
| 3 | Full body three times, or a three way split such as push, pull and legs. The catalogue runs both, and most of the equipment specific programs sit here. |
| 4 | Upper and lower, twice each. Two sessions bias the top half, two bias the bottom. Some four day programs use a four way split instead. |
| 5 | A split. Patterns or body parts get their own day, so each session is narrower and the sets for one area are concentrated in one place. |
| 6 | A split run twice over the week. Each pattern comes around every third or fourth day, with less work per session than a three day full body week. |
What the programs print
Every session is written out in full: exercises, sets, reps, rest and an effort target given as reps in reserve. The weight column is left blank. You pick the load that hits the effort target, and no program here tells you what to lift.
40+ pre-written programs, across every day count from two to six.
Find my program