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Training routines
PHUL: Power Hypertrophy Upper Lower Explained
Strength and muscle in one plan: PHUL combines two heavy strength days with two muscle-building days – in an upper/lower rhythm, four days a week.
TrackRaise Redaktion · 22 Oct 2026
Training routines
Full-Body Training: Your Whole Body in One Session
Train your whole body two to three times a week: full-body training is the simplest route to strength and muscle – and not just for beginners. Here is how to set it up.
TrackRaise Redaktion · 22 Oct 2026
Training routines
Arnold Split: The Bodybuilding Classic's Training Plan
Chest and back, shoulders and arms, legs – twice a week: the Arnold split is named after Arnold Schwarzenegger. Here is how it works and who it suits.
TrackRaise Redaktion · 22 Oct 2026
Training routines
Upper/Lower Split: Alternating Upper and Lower Body
Upper body, lower body, rest – the upper/lower split trains every muscle twice a week with just four training days. Here is how it works, with a sample plan and tips.
TrackRaise Redaktion · 22 Oct 2026
Training routines
HIT: High-Intensity Training with One Set to Failure
One set per exercise, taken to failure: HIT relies on maximum intensity instead of many sets. Here is how high-intensity training works – and what to watch out for.
TrackRaise Redaktion · 22 Oct 2026
Training routines
Push Pull Legs Split: How the Classic 3-Day Split Works
Push, pull, legs: this split organises your training by movement. Here is how to plan it for 3 or 6 days a week – with a sample plan and the key tips.
TrackRaise Redaktion · 22 Oct 2026
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