SUPALIFTS GUIDES
Training guides
Workouts and splits with the exact exercises, sets, reps and rest, plus how to add weight week to week.
45–60 min · Back, rear delts, biceps · 5 exercises
Pull Day Workout
A pull day workout for your back, rear delts and biceps: five exercises with sets, reps and rest, technique cues, and a simple way to add weight.
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45–60 min · Chest, shoulders, triceps · 5 exercises
Push Day Workout
Build a practical push day workout with five exercises, clear sets and reps, technique cues, weight guidance and a simple plan for steady progress.
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50–65 min · Quads, hamstrings, glutes, calves · 5 exercises
Leg Day Workout
Plan your leg day workout with five exercises for quads, hamstrings, glutes and calves, plus sets, reps, form cues and clear weight guidance for each.
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45–65 min per session · Full body across the week · 3 or 6 days
Push Pull Legs Routine
Choose a push pull legs routine with clear three-day and six-day schedules, complete session tables, exercise cues and practical progression advice.
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45–65 min per session · Upper and lower body · 4 days
Upper Lower Split
Follow an upper lower split with four weekly sessions, complete workout tables, clear exercise cues and practical advice on rest, weights and progress.
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0 to 240 · 8 tiers · 16 lifts
How the Strength Score Works
Your Strength Score in plain numbers: which lifts count, how each muscle is scored, the eight tiers from Iron to Legend, and why your score moves.
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