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How you divide training across the week — independent of your goal below.
Full body hits every major area each session — great for 2–3 days/week.
Bro split: one body part per day (chest, back, legs, shoulders, arms) with higher volume. Best with 4–5 training days. Not the same as your training goal (muscle / strength / etc.).
What you want from training — not which days or body parts you train.
HIIT and strength never share a day — research-friendly concurrent training on separate days in one plan.
All training days are strength-style lifts with normal rest. Choose Hybrid to add interval days.
Each week gets a little harder, with planned lighter “recovery” weeks so you can keep improving without burning out.
Protect Shoulder skips all shoulder-stressing moves. Protect Rotator cuff skips overhead / elevated / horizontal (e.g. Reverse Flyes) but not every shoulder move. Kneecap skips deep-knee work; Protect Knee is broader. Only the allowlisted rehab exercises bypass Protect.