Pick your first program

The right program is the one you finish, so start with the number of days you've trained each week lately, not the number you'd like. If you're torn between two, take the lower one.

By days per week

• 3 days: 5x5 Strength, Beginner Body Builder, Dumbbell Full Body, Kettlebell Full Body, HIT-Inspired Low-Volume Strength.
• 4 days: 5/3/1 Strength, Upper/Lower Split (PHUL), Dumbbell Upper/Lower, Kettlebell Upper/Lower, Glute & Curves (Gym Edition), Glute & Curves (Dumbbell Edition).
• 5 days: Bro Split.
• 6 days: Push Pull Legs.

If you're new to lifting

5x5 Strength runs 3 days a week for 12 weeks and adds weight each session until you stall. Beginner Body Builder runs 3 days for 8 weeks and aims at size more than strength.

With only dumbbells or kettlebells, start with Dumbbell Full Body or Kettlebell Full Body. Both run 3 days for 8 weeks.

If you've lifted for a year or more

5/3/1 Strength is 4 days over 12 weeks, with weights set from a training max and a lighter week every fourth week. Upper/Lower Split (PHUL) is also 4 days over 12 weeks, with lighter weeks at 4, 8 and 12.

Push Pull Legs asks for 6 days over 8 weeks, and Bro Split asks for 5 days over 8 weeks. Both suit you only if your recovery keeps up with the volume.

Strength or size

5x5 Strength, 5/3/1 Strength and HIT-Inspired Low-Volume Strength lean toward strength. Beginner Body Builder, Bro Split and both Glute & Curves programs lean toward muscle. PHUL and Push Pull Legs split the difference.

Run your pick for its full length before you judge it. The programs page shows each one's weekly structure and progression rule.