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For whom

Full Body with the glutes up front. The two sessions still take turns around the squat and the hinge, and each one has a second hip lift right behind it. So the glutes get worked twice, every time you train. Run it on 2-3 days. Fewer days just means each lift comes back less often. New to training? That's fine, every lift starts with a measurement. How it decides explains every rule the app follows.

If glutes are not the point, plain Full Body trains the whole body evenly. On four days, Glutes · Upper/Lower gives each half of the body its own day.

Modifications

• Arms at the end, triceps on odd sessions and biceps on even. There are no arm slots here on purpose. Add the slots in the plan editor.
• Calves in the session that has none. Add the slot in the plan editor.

When to move on

Glutes · Upper/Lower when you get a fourth day. Plain Full Body when the tilt has done its job.