3-Day Full-Body Workout
Alternate two full-body sessions across Monday, Wednesday, and Friday so every major movement gets practiced more than once each week.
Best for: Beginners learning the main strength movements
View routineWorkout routines
Pick a schedule you can repeat.
Start with the number of days you can train consistently. Each routine below includes a complete weekly structure, exercise references, progression rules, and recovery notes so the split becomes an actual plan.
4-Day Upper/Lower Split
Train upper and lower body twice per week across four focused sessions, leaving room for useful volume without making every workout a marathon.
Best for: Intermediate lifters who can train four consistent days
View routine5-Day Workout Split
Use upper/lower sessions for heavier practice, then push, pull, and leg sessions for additional focused volume across five training days.
Best for: Intermediate lifters who reliably train five days
View routine2-Day Full-Body Workout
Train every major movement twice each week with two focused sessions that leave enough recovery for work, sport, or a crowded schedule.
Best for: Beginners with two dependable training days
View routine6-Day Push Pull Legs Routine
Repeat push, pull, and legs twice each week while changing the primary movement emphasis so high frequency stays measurable instead of becoming junk volume.
Best for: Intermediate lifters who reliably train six days
View routineDumbbell Full-Body Workout
Build a repeatable three-day strength plan with dumbbells, a bench or stable surface, and progression methods that still work when load jumps are limited.
Best for: Home gyms with dumbbells and limited equipment
View routineA routine is a starting structure.
Exercise selection, load, recovery, and training history still decide how the routine should change. Keep the first few weeks simple enough that progress is visible before adding more work.
Match the plan to real life.
Three completed workouts beat a five-day routine that keeps losing sessions. Use the split selector if you are unsure which schedule fits, then let Kova personalize the plan around your equipment and progression.
Use the workout split selector