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For whom

Six sessions and the most work of anything here. Push, pull and legs, each twice a cycle, and the two days of each pair lead with a different lift. The pull days are the hard ones. The one that opens with a round-back pull is the hardest of the six, on purpose. Run it on 3-6 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.

Pick it if you have six days and four leave you fresh. It is not where most people should start. On four days, Upper/Lower covers the same ground and is easier to recover from.

Modifications

• Rear delts at the end of a pull day, if the rows and pull-ups are not enough. Add the slot in the plan editor.
• Chest on the first push day or side delts on the second. Each one only shows up on one push day. Add the slot in the plan editor.

When to move on

Upper/Lower when the week gets tighter. A Glutes template when one body part is the point.