Free programs
Pick a plan. Then beat it every week.
Complete gym programs with every exercise, set, rep range, effort target, and rest time written out. Read them here, or open one in Surpass on your iPhone and start logging today.
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Training 3 days a week: Full Body. 4 days: Upper/Lower. 5–6 days: PPL or a hybrid.
| Program | Days | Level | Frequency | Session |
|---|---|---|---|---|
| 3-Day Full Body Workout | 3 | Beginner | Chest, back, shoulders, legs 3x/week | ~60 min |
| Upper/Lower Split (4 Days) | 4 | Beginner | 2x per muscle/week | ~60 min |
| 12-Week Physique Plan | 4 | Intermediate | 4 days/week for 12 weeks | ~70 min |
| 5-Day Bro Split | 5 | Intermediate | 1x per muscle/week | ~60 min |
| PPL + Upper/Lower Hybrid (5 Days) | 5 | Intermediate | ~1.5x per muscle/week | ~60 min |
| Push Pull Legs (6-Day PPL) | 6 | Intermediate | 2x per muscle/week | ~60 min |
| Arnold Split (6 Days) | 6 | Advanced | 2x per muscle/week | ~75 min |
3-Day Full Body WorkoutThree sessions a week, each one covering the whole body. Chest, back, shoulders, and legs are trained every session, which makes it a time-efficient starting point for beginners and a strong option for anyone short on time.Upper/Lower Split (4 Days)Two upper-body days and two lower-body days a week. It is one of the most reliable splits for both strength and size because every muscle is trained twice a week with full recovery between sessions.12-Week Physique PlanFour sessions a week built around the muscles that change how a physique looks in a T-shirt: upper chest, side delts, lats, and arms. Legs, traps, and abs still get a full day so proportions stay balanced.5-Day Bro SplitOne major muscle group per day across five sessions. It trades frequency for focus: each muscle is trained once a week, but with lots of sets and variety in that one session.PPL + Upper/Lower Hybrid (5 Days)Push, pull, and legs early in the week, then an upper and a lower day to finish. Most muscles get trained about one and a half times a week in five sessions, a middle ground between PPL and upper/lower.Push Pull Legs (6-Day PPL)The classic push/pull/legs split run twice a week, with an A and B version of each day so the exercise selection rotates. Every muscle gets trained twice a week with moderate volume per session.Arnold Split (6 Days)Chest and back together, shoulders and arms together, then legs, run twice a week. The split was popularized by golden-era bodybuilding and pairs opposing muscles so one recovers while the other works.
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