Training Guides
Short, practical guides. Numbers you can train with — no fluff.
Push Pull Legs (PPL): The Complete Routine
The full push/pull/legs split explained — 3-day and 6-day versions with exact exercises, sets, and reps, plus how to progress.
9 min readProgressive Overload: The Only Rule That Matters
What progressive overload actually means and five concrete ways to apply it — with numbers, not slogans.
7 min readHow Many Sets Per Muscle Group Per Week?
The evidence-based answer: 10-20 hard sets per muscle per week. Here's how to count them and split them across your days.
6 min readBeginner Gym Workout Plan: Your First 4 Weeks
A simple 3-day full-body plan for your first month in the gym — exact exercises, sets, reps, and how to add weight.
8 min readHow Long to Rest Between Sets
Rest 3-5 minutes for strength, 1.5-3 for muscle, under 90 seconds for endurance — and why the old '60 seconds' advice costs you gains.
5 min readCutting vs Bulking: Which First, and How
How to decide whether to cut or bulk, set your calories for either, and avoid the classic mistakes in both directions.
7 min readHow to Track Your Workouts (and Why It Works)
Lifters who track progress faster. What to log, what to skip, and how notebook, spreadsheet, and app tracking compare.
6 min readThe Best Workout Split for Your Schedule
Training 2, 3, 4, 5, or 6 days a week? Here's the split that fits each schedule, with weekly layouts.
7 min readTrain with Buffro
The AI workout tracker that actually coaches you. Free on iOS and Android.