Free programs
Ready-made programs.
Every set written out.
Three proven splits with every session’s exercises, sets, reps and rest, how to progress, and how to run them in Lifterly.
- 01
Push/pull/legs, 6 days
The classic PPL split, run twice a week: a heavier day and a volume day for each pattern.
Open - 02
Upper/lower, 4 days
Two upper and two lower sessions a week: a strength day and a volume day for each half of the body.
Open - 03
Full body, 3 days a week
Three whole-body sessions on Monday, Wednesday and Friday: the simplest way to start, and to keep progressing.
Open