Workout Templates
Free workout programs for every experience level. Pick a template, build it in Striver, and start tracking your progress.
Push Pull Legs (PPL)
The most popular gym split. Train push muscles, pull muscles, and legs on separate days — twice per week for 6 training days.
Upper Lower Split
Alternate between upper body and lower body sessions across 4 training days. Great balance of frequency and recovery.
5×5 Strength Program
Three days of heavy compound lifts — squats, bench press, rows, overhead press, and deadlifts. Simple linear progression for building raw strength.
Full Body 3 Day
Hit every major muscle group three times per week. Efficient, time-friendly, and ideal for beginners or anyone training 3 days a week.
Arnold Split
A high-volume 6-day split made famous by Arnold Schwarzenegger. Pairs chest/back, shoulders/arms, and legs for maximum growth.
PHUL (Power Hypertrophy Upper Lower)
Combines heavy power days with high-rep hypertrophy days across a 4-day upper/lower split. Build strength and size together.