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For whom

The plan most people with four days should run. The two lower days lead with the squat and the hinge, the two upper days with a press and a pull. So every muscle gets hit two different ways each week. Run it on 2-4 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.

On three days, Full Body does the same thing in two sessions. On six, Push/Pull/Legs has more volume than anything else here. If you want strength on the four lifts more than size, GZCLP+ runs the same days.

Modifications

• Run the hinge slot as a round-back pull instead, for more erector work. Change the slot's movement pattern in the plan editor. The new lift measures first.
• Rear delts on an upper day. Add the slot in the plan editor.

When to move on

Push/Pull/Legs if six days fit and four leave you fresh. A Glutes template if one body part is the point.