Weekly workout planner
Pick the number of days you can really train. Consistency beats a perfect plan you can't keep.
3 days – full body
Best for beginners and busy weeks.
- •Mon – full body A
- •Wed – full body B
- •Fri – full body A
4 days – upper / lower
More volume per muscle while keeping sessions short.
- •Mon – upper
- •Tue – lower
- •Thu – upper
- •Fri – lower
5 days – push / pull / legs + upper / lower
For experienced lifters with good recovery.
- •Mon – push
- •Tue – pull
- •Wed – legs
- •Fri – upper
- •Sat – lower
Let Kinetic plan it for you
Training, meals and shopping list built around your goal, and adjusted as you progress.
Get your plan – 14 days freeCommon questions
How many rest days do I need?
At least one or two per week, and avoid training the same muscles hard two days in a row.