Workout routines
Four complete programs with exercises, sets, reps and progression rules. Pick the one that fits the days you can train.
Full-body 3-day routine3 days a week · beginner to intermediateTwo alternating full-body workouts, three days a week. Every muscle is trained about every other day, so progress shows up fast and a missed session costs you little.Upper/lower 4-day split4 days a week · intermediateTwo upper-body days and two lower-body days. Each muscle gets hit twice a week with enough volume per session to keep progressing.Push/pull/legs 6-day routine6 days a week · intermediate to advancedThree days of pushing, pulling and legs, repeated twice a week. High weekly volume for lifters who recover well and can train six days.Beginner 5x5 routine3 days a week · beginnerTwo simple workouts built around five sets of five on the big barbell lifts, with weight added every session. Short, heavy and easy to track.
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Pick one and log it.
Fortis tracks each session against your plan and shows whether your weekly numbers are moving.
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