Strength training guides
How to program your own training: the principles, the numbers and the decisions that matter most.
By Vladimir Yurut · Updated
DraftKeyword demand not validated yet: needs Ahrefs/Semrush/GSC data (TGA M25a).
Where to start
DraftLearning path order.
In this section
Progressive overload explained
What progressive overload is, the ways to apply it (load, reps, sets, technique) and how to tell when to progress or hold.
How many sets per week to build muscle
Weekly sets per muscle group for muscle growth: practical ranges by experience, how to count sets and how to increase volume.
Workout splits compared
Full body, upper/lower and push/pull/legs compared by days per week, volume per session and who each split suits.
Beginner strength training program
A 3-day beginner strength program with exercises, sets, reps and how to progress each week.