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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.
Longevity Legs. Strong legs help you get up, climb stairs, and keep walking well as you age. Research in older adults links stronger legs and a faster walking pace with better long-term health, and even modest strength gains seem to help. This focus adds squats, hip hinges, calf raises, lunges and step-ups 2-3 times a week, at 2-3 sets of 8-15 reps, stopping with about 2 reps in reserve. Cardio helps you keep strength; gradually adding load builds it.
General fitness guidance, not medical advice. Check with your clinician if you have an injury or health condition, and stop any exercise that causes pain.
Adds squat, hinge, calf, lunge and step-up work 2-3×/week; respects your injuries and equipment.
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.
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