Articles / Programs & splits
Programs & splits
Full body, upper/lower, push/pull/legs — generated from the same rules as the app.
Full body vs upper/lower vs push/pull/legs: which split?
Full body, upper/lower and push/pull/legs compared by what each day covers, how often each muscle is trained at 2–6 days, and how to choose by days available.
First principlesPrograms & splits6 min3-day full body workout plan
A 3-day full body plan generated by the Zyra Workouts rules: five compounds per 60-minute session, 3 sets of 6–10 at RIR 2, and how the six cycles progress.
Method / guidePrograms & splits6 min4-day upper/lower split
A 4-day upper/lower split from the Zyra Workouts rules: two upper and two lower days on T·T·R·T·R·T·R, 60 working sets a week, and how the six cycles progress.
Method / guidePrograms & splits6 min6-day push/pull/legs program
A 6-day push/pull/legs program from the Zyra Workouts rules for an advanced lifter: each day twice a week, 4-set compounds, 106 sets, and the honest imbalances.
Method / guidePrograms & splits5 min2-day workout plan: full body for busy weeks
A 2-day workout plan from the Zyra Workouts rules: two 45-minute full-body sessions, four barbell compounds at 2 × 8–12, and what two days can and cannot cover.
Method / guidePrograms & splits6 min3-day push/pull/legs
A 3-day push/pull/legs plan from the Zyra Workouts rules: one push, one pull and one legs day a week, 45 working sets, and why each muscle is trained once.
Method / guidePrograms & splits6 minHow many days a week should you lift?
How many days a week to lift, as arithmetic: days × exercises × sets is your weekly set budget, and what two to six days buy against the app's landmarks.
First principlesPrograms & splits7 minBeginner workout program: how to start lifting
A beginner workout program from the Zyra Workouts rules: 3 full-body days, five compounds at 2 × 8–12 with two reps in reserve, first weights and progression.
Method / guideOther categories
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.