PrupWorkout routines that work
Five proven structures with the full week written out: which day, which exercise, how many sets and how many reps. Pick by the days you can train and by your level. Any of them adapts to you with the generator or, inside Prup, with the coach that reads your sessions.
- Beginner3 days / week
Full body 3-day routine: the complete week
A 3-day full body workout routine with exercises, sets, reps and rest. For beginners and intermediates who can train Monday, Wednesday and Friday.
- Intermediate3 days / week
Push pull legs routine (PPL): 3 or 6 days, with sets and reps
A complete push pull legs routine: push, pull and legs days with exercises, sets, reps and rest. The 3-day version and how to double it to 6.
- Intermediate4 days / week
Upper lower 4-day routine: the complete week
A 4-day upper/lower workout routine with exercises, sets, reps and rest. Every muscle group twice a week. For intermediates who have four days.
- Beginner3 days / week
Beginner gym routine: your first month
A 3-day beginner gym routine with the exact exercises, sets, reps and how to add weight. Built for the first month of training.
- All levelsany number of days
How to build a workout routine in 5 steps
How to build a gym routine that works: choose days, split muscle groups, pick exercises, set sets and reps, and progress. With examples for 2 to 6 days.
None of them quite fit? Generate yours.
Describe your days, your goal and your equipment, and get a week built for you in a minute. Free, no account.
Your next session is already in your history.
Download it, log a session, and let the coach start reading.
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