Workout BluePrint - Your 3,4 & 5 Day Training Plans

Workout Blueprint: Your 3, 4 & 5-Day Training Plans

Stop guessing in the gym. Workout Blueprint gives you three complete, done-for-you training programmes — one for every schedule — so you can walk in with a plan and walk out with results.

Whether you can train 3 days a week or 5, there’s a split in here built for you. Each programme tells you exactly what to do, in what order, with how many sets, reps, and rest periods — plus a coaching cue on every single exercise so your form is never left to chance.

What’s inside:

• 3-Day Full Body Split — the ideal starting point for beginners or anyone with a busy schedule

• 4-Day Upper/Lower Split — more volume, more focus, built for those ready to take their training up a level

• 5-Day Push/Pull/Legs + Upper/Lower Hybrid — a high-frequency structure for intermediate lifters serious about results

• Exercise Substitution Guide — so you can adapt any session to your gym’s equipment with confidence

• Progression Framework — know exactly when and how to move from one split to the next

• Bonus Home Workout Plan — a full 3-day programme using dumbbells and bodyweight, no gym needed

Every programme is built around the fundamentals that actually work: compound movements in the 6–8 rep range, isolation work in the 8–12 rep range, and a focus on controlling every rep — both the lift and the lowering phase — to get the most out of every set.

No fluff. No filler. Just structured, effective, sustainable training.