Tools / Find Your Split
Find Your Workout Split
5 quick questions. Get a personalised program recommendation from SteelRep's library of 20 programs.
What is your primary training goal?
Browse all 20 programs
All programs are available in SteelRep. 7 are free forever.
Founders Competition Foundation
Your first 12-week meet prep cycle. Master all three lifts and peak for competition.
Founders Deadlift Peak
Double your deadlift frequency and peak for your first meet.
Founders Bench Press Peak
Twice-a-week bench frequency to build a meet-ready press.
Founders Squat Peak
Double squat frequency with variation work to build a competition squat.
5x5 Power Builder
The classic barbell program that built generations of lifters.
Linear Barbell Program
Lower volume, heavier loads, and barbell thrusters for explosive strength.
Full Body Basics
Learn the movements. Build the habit. Then graduate to the barbell.
Joint-Friendly Strength 50+
Sustainable strength for the long game. Built for lifters who train smart.
Full Body Hypertrophy
Add reps. Add weight. Build muscle. Repeat.
Tiered Linear Progression
Three tiers of intensity in every session. The bridge from beginner to intermediate.
Push/Pull/Legs Split
Six days. Twice per muscle group. Maximum growth.
Functional Strength
Barbell strength meets real-world function. Carries, bodyweight, and compound lifts.
Bench Press Focus
Three waves of ascending intensity to break through your bench plateau.
Deadlift Builder
Two blocks. One goal. A bigger deadlift.
Strength & Cardio Conditioning
Strength and conditioning in the same program. No compromises.
High-Frequency Squat
Three squat days per week at different intensities. Frequency builds strength.
Upper/Lower Power-Hypertrophy
Power days for strength. Hypertrophy days for size. Both in one program.
Periodized Strength Cycles
Four cycles. Sixteen weeks. Percentages do the thinking so you can focus on lifting.
Linear Progression + AMRAP Sets
High-frequency training with AMRAP-driven progression. Five days, maximum gains.
General Strength and Conditioning
Balanced strength and conditioning. No weaknesses, no excuses.
How to choose a workout split
The best workout split is the one you will actually stick to — but that doesn't mean all splits are equally effective for every situation. Match your split to your goal, your available days, and your current training age.
Beginners (0–18 months) benefit most from full-body training three times per week. Each session reinforces the movement patterns and stimulates growth across all major muscle groups. The nervous system adaptation from frequent practice outweighs any advantage of higher volume per session.
Intermediate lifters (1.5–3 years) typically benefit from upper/lower splits, which allow more total volume and specialisation while still training each muscle group twice per week. This is the sweet spot for most recreational lifters.
Advanced lifters (3+ years) may require specialised periodisation — planned variation in intensity and volume — to keep progressing. Push/Pull/Legs or high-frequency programs can work well at this level.