Training, nutrition and supplement guides

Plain-English guides to training, eating and supplements, backed by research. Every guide lists its sources, and nutrition guides are fact-checked by a qualified nutritionist.

Workouts

Beginner Workout Plan: 3-Day Full-Body Gym Routine A free 3-day full-body workout plan for beginners: two workouts with sets and reps, how to pick your weights, warm-ups, rest days and how to progress.
Push Pull Legs: 3-Day and 6-Day PPL Workout Plan A free push pull legs routine in 3-day and 6-day versions: push day, pull day and leg day workouts with sets, reps and rest, plus how to progress.
Trap Workouts: 9 Best Trap Exercises for Bigger Traps The 9 best trap exercises for upper, middle and lower traps, with form cues, a sample trap workout, common mistakes and how often to train them.
Upper Lower Split: 4-Day Workout Plan (Free Template) A free 4-day upper lower split: weekly schedule, Upper A/B and Lower A/B workouts with sets, reps and rest, plus simple progression rules that work.