Program Design
Work backward from the days you can train and build the program that fits your life.
Split Routines5
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Best Workout Split Routine for Your Schedule | Full Body vs. Upper/Lower vs. PPL Full body, upper/lower, PPL, and body-part splits: strengths and weaknesses compared -
4-Day Workout Plan | An Upper/Lower Split That Covers Every Muscle Group The best-balanced split there is, laid out as a full 4-day upper/lower week -
PPL Workout Routine | Exercises and Plans for 3 or 6 Days a Week The exercises for each PPL day, and the right schedule for your frequency -
PPL vs Upper/Lower Split: Which Is Right for Your Hypertrophy Goals? Two splits chosen by available days and session load -
Full Body vs. Split Routine: Maximize Hypertrophy 3 Days a Week Three days a week, judged on five decision axes
Training Frequency6
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Hypertrophy Workout Plans | Ready-to-Use Programs for Your Entire Body, 2–5 Days a Week Ready-to-use programs for however many days you can train, plus the science of picking exercises -
Hypertrophy Training Frequency: How Often to Train Each Muscle for Growth and Recovery A practical guide to setting frequency per muscle from weekly sets, output and recovery -
Training Frequency and Hypertrophy: Why More Isn't Always Better What frequency does on its own, and when adding a day is justified -
Hypertrophy: Training Once vs. Twice a Week With the Same Number of Sets Per-muscle frequency chosen on effect, fatigue and time -
Can You Build Muscle All Over Training 3 Days a Week? A Realistic Guide for Busy Lifters The conditions and log metrics that decide whether it works -
Hypertrophy in 60 Minutes or Less: Do You Need Longer Workouts? The distribution and pass conditions that make 60 minutes work
Program Design15
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How to Build a Workout Plan in 5 Steps | Stop Copying, Start Making Progress Frequency, split, exercises, numbers, progression: anyone can design a plan in that order -
Hypertrophy Programming: Build an 8–12-Week Plan with Periodization and Examples Accumulate, intensify, deload: the planning craft behind long-term gains -
Too Many Exercises? Why Your Hard Work Isn't Showing Clear Progress Exercise count, fixed periods, and keeping records you can compare -
Hypertrophy: Why 3 Average Months Beat One Perfect Workout Repeatable stimulus and steady adjustment beat one great day -
More Exercises, More Muscle? This Myth Could Slow Your Gains Telling gap-filling exercises apart from redundant ones -
Hypertrophy: Why Believing There's Only One Correct Form Holds You Back What to hold constant versus what to adapt to you -
Free Weights vs. Machines: Are Free Weights Really Better? What Research Shows Choose by target muscle and progress, not equipment hierarchy -
Are the BIG3 Enough? Muscles Compound Lifts Alone May Leave Behind Compounds as the base, isolation added on evidence -
Same Workout Every Week? When Sticking With It Pays Off Turning a fixed programme into your measuring stick -
Do Muscles Adapt to Your Routine? Why Changing Workouts Too Often Can Stall Growth Change on purpose, and keep something you can compare -
Free Weights vs. Machines: Which Is Better for Hypertrophy? A decision table built on stimulus, fatigue and progress -
Hypertrophy: Fixed Routine vs. Changing Exercises Every Workout Anchor your main lifts, rotate only with a reason -
Exercise Order and Hypertrophy: Why Your First Exercise Has the Advantage Designing around pre-fatigue to prioritise what matters -
Progressive Overload: Can You Build Muscle If You Change Exercises Every Workout? The comparison and logging conditions that make rotation work -
Hypertrophy Training | How to Choose Frequency, Exercises, and Reps Decide A versus B by situation, not average superiority
That "just one more rep than last time" - captured every time.
For long-term muscle growth, what matters is tracking your progress in weight and reps under the same conditions. BTB Workout Log shows your last session's numbers the moment you pick an exercise, and automatically tallies your weekly sets by muscle group. No ads, fully offline, free to start - so you never lose track of where you left off.
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