How to choose the right gym program
A good workout program is not the one with the most exercises but the one you can keep doing week after week. That is why the programs in this directory are grouped by three questions: how many times a week you can get to the gym, what your goal is and how long you have been training. With two or three sessions a week a full-body program gives you the most; from four days up, an upper-lower or push-pull-legs split adds volume without stretching a single workout.
Every gym program here follows the same principles: each muscle group is trained at least twice a week, sets stop 1-3 reps short of failure, and load goes up when the top of the rep range is reached with good technique. An eight-week block ends with a deload week. These are the same rules SisuLift uses to build and update programs in the app, so you can open any program on this site directly in your own app and let progression run automatically.
Just starting out? Begin with the beginner gym program. Training at home without a gym? The home workout program works with bodyweight, dumbbells or a band. Runners and HYROX athletes have their own section below. Exercise technique and animations live in the exercise library, and every table links to it. Every program can also be printed for the gym or opened directly in SisuLift, with sets, reps and weights ready to log from the first session.
What is the best gym program for a beginner?
A full-body program three times a week. Beginners progress on almost any sensible program, so what matters most is learning the basic lifts and training consistently. The beginner gym program has two alternating workouts, so every exercise comes around 1-2 times a week and technique settles quickly.
How many times a week should I follow a gym program?
Twice a week is enough to progress; three is the best compromise between time and results for most people. A fourth or fifth day only pays off once you have years of training behind you and three days no longer provide enough volume. Pick a program by how often you actually get to the gym, not how often you would like to.
What is the difference between a workout program, a gym program and a training plan?
In practice nothing: all of them mean a plan for which exercises you do, how many sets and reps, and how the load rises from week to week. A gym program refers to training done at the gym, while a workout program or training plan can also cover home training, running or HYROX preparation. This directory covers all of them.
Can I open a program from this site directly in SisuLift?
Yes. Every program page has a button that takes you to the app and builds the matching program for your level and your gym's equipment. The app handles weight progression week by week and suggests a deload when the data calls for it. The free tier covers logging and basic progression, and no card is needed.
