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 Splits Compared | Full Body, Upper/Lower, and PPL for 2-6 Days a Week Full body, upper/lower, PPL, and body-part splits: strengths and weaknesses compared -
The Definitive 4-Day Workout Split | A Full Week of Upper/Lower Training That Builds Muscle The best-balanced split there is, laid out as a full 4-day upper/lower week -
The Complete PPL Routine | Push/Pull/Legs Exercises and How to Run 3 or 6 Days a Week The exercises for each PPL day, and the right schedule for your frequency -
PPL vs Upper/Lower: Which Split Suits Hypertrophy Better? Two splits chosen by available days and session load -
Full Body vs a Split: Which Should You Run on Three Days a Week? Three days a week, judged on five decision axes
Training Frequency6
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The Best Workout Plan to Build Muscle | Ready-to-Use Programs for 2-5 Days a Week Ready-to-use programs for however many days you can train, plus the science of picking exercises -
How Many Times a Week Should You Train for Muscle Growth? Frequency and Recovery, Explained A practical guide to setting frequency per muscle from weekly sets, output and recovery -
Why Training More Often Doesn't Automatically Build More Muscle What frequency does on its own, and when adding a day is justified -
Once vs Twice a Week: Which Training Frequency Builds More Muscle? Per-muscle frequency chosen on effect, fatigue and time -
Can Three Full-Body Sessions a Week Grow Your Whole Body? The conditions and log metrics that decide whether it works -
Can 60-Minute Sessions Still Deliver Enough Hypertrophy? The distribution and pass conditions that make 60 minutes work
Program Design15
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How to Build a Workout Program in 5 Steps | Design Your Own Plan, Even as a Beginner Frequency, split, exercises, numbers, progression: anyone can design a plan in that order -
How to Build a Muscle Growth Program | 8-12 Week Periodization With a Worked Example Accumulate, intensify, deload: the planning craft behind long-term gains -
Why Adding More Exercises Makes Your Progress Harder to Read Exercise count, fixed periods, and keeping records you can compare -
Why Months of Accumulation Beat One Perfect Session Repeatable stimulus and steady adjustment beat one great day -
"More Exercises Means More Growth" Isn't Reliably True Telling gap-filling exercises apart from redundant ones -
Why "There's One Correct Form" Is a Dangerous Idea What to hold constant versus what to adapt to you -
Are Free Weights Really Better Than Machines? Choose by target muscle and progress, not equipment hierarchy -
How Far Is "Compounds Are All You Need" Actually True? Compounds as the base, isolation added on evidence -
Running the Same Programme Every Week Isn't Necessarily Bad Turning a fixed programme into your measuring stick -
Does Changing Your Programme Often Stop Your Muscles Adapting? 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 -
Fixed Programme vs Frequent Exercise Rotation: Which Builds More Muscle? Anchor your main lifts, rotate only with a reason -
How Exercise Order Changes Hypertrophy — Why Going First Has an Edge Designing around pre-fatigue to prioritise what matters -
Can You Still Progressively Overload If You Change Exercises Every Time? The comparison and logging conditions that make rotation work -
How to Decide Between Hypertrophy Options — A Framework, Not a Winner 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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