Choose the split
Three days a week fits full body or push pull legs run once. Four days suits upper lower twice. The rule that matters is hitting each muscle roughly twice weekly, which beats the once a week bro split for most naturals.
How do I build a workout from scratch?
Pick a weekly split, put a compound first, add two or three accessories per session, and hit 10 to 20 sets per muscle weekly.
The quick answer
Start by choosing how many days you can train, then assign muscle groups so each gets hit two times a week. Each session leads with one big compound (squat, bench, deadlift, row, overhead press), then two or three accessories for the smaller muscles. Aim for 10 to 20 hard sets per muscle across the week, most sets in the 6 to 15 rep range stopping 0 to 3 reps short of failure.
How to think about it
Order the session
Lead with the heaviest compound while you are fresh, since it drives the most strength and total muscle. Follow with accessories that target what the compound misses, for example curls and lateral raises after a pressing day.
Set the volume and progression
Give each muscle 10 to 20 working sets per week, starting nearer 10 if you are newer. Log every set and add a small amount of weight or a rep whenever you hit the top of your rep range, which is progressive overload.
Do this
- Count your days firstDecide realistically how many days you will show up, then pick the split that fits, three or four is plenty.
- One compound per sessionAnchor each workout with a squat, hinge, press, or row before any isolation work.
- Balance push and pullMatch your pressing volume with rowing and pulling so shoulders stay healthy and posture holds.
- Track and progressUse SUUPR to log loads and reps, then nudge weight up when you clear your target reps on all sets.
Keep going
How SUUPR helps
Pick a weekly split, put a compound first, add two or three accessories per session, and hit 10 to 20 sets per muscle weekly.