Guides
Plain answers on training and food, with the sources behind every number.
Four-Day Workout Split: Sample Week and Exercises
Four days a week suits many lifters. See how to set up an upper/lower week, a push/pull/legs hybrid, and which exercises to use.
Full-Body Workout Routine: 3-Day Plan with Exercises
A full-body routine trains every major muscle each session, usually 2 to 3 days a week. Get a simple A/B sample week, exercises, and progression rules.
How Accurate Is AI Food Scanning from a Photo?
AI photo food scanning gives estimates, not measurements. Here is what research shows, why portions and oils cause errors, and how to check a scan.
How to Choose a Workout Split That Fits Your Week
Pick a workout split by how many days you can train, how fast you recover, and your goal. Short answer: the one you can repeat every week.
How to Count Macros: A Beginner's Guide
Macros are protein, carbs and fat. Learn the 4-4-9 calorie rule, how to set a protein target from your body weight, and how to log consistently.
How to Estimate Your One-Rep Max (Epley and Brzycki)
Estimate your one-rep max without a max attempt. Use Epley or Brzycki on a hard set of 10 or fewer reps. Includes formulas and worked examples.
Progressive Overload: How to Add Weight or Reps
Progressive overload means asking your muscles for slightly more over time. Learn when to add weight, when to add reps, and when to deload.
Push Pull Legs (PPL) Split: Sample Week and Exercises
A push/pull/legs split groups lifts by movement: push, pull, then legs. Run it 3 days for once-a-week focus or 6 days for twice. Sample week inside.
Three-Day Workout Split: Best Options and a Sample Week
Three training days a week is enough to build a solid routine. Compare full body, upper/lower/full and push/pull/legs, with a sample week and exercises.
Upper/Lower Split: 4-Day Sample Week and Exercises
An upper/lower split trains your upper body on two days and your lower body on two days. It hits each muscle twice a week in four sessions. Sample week.