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How to Read a Template

Frequency, Volume, and the Days-to-Template Map

The Four Templates

Full-Body: Maximum Frequency, Fewest Sessions

Upper/Lower: The Intermediate Default

Push/Pull/Legs: High Volume, More Days

The Body-Part Split: Why the Bro Split Persists

Choose Your Template

Side-by-Side: Match Template to Lifter

Pick the Right Template

Full-body, upper/lower, push-pull-legs, and the body-part split — almost every good program is a variation on one of these. This module dissects each: how it distributes work, the frequency it gives each muscle, who it fits, and exactly how to map it onto two, three, four, five, or six training days.

The Major Routine Templates

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