Bodybuilding
Free Bodybuilding Plans, Standards & Tools
Six training templates from beginner full-body to advanced push/pull/legs, wired to every strength calculator on this site.
Beginner (0–1 yr) — 3-day full body
Mon/Wed/Fri full body, 5×5, 30 min cardio 2×/wk
Protein: 1.8 g/kg
Intermediate (1–3 yr) — Upper/Lower
Upper A / Lower A / Upper B / Lower B, 4×6–10
Protein: 2 g/kg
Advanced (3+ yr) — Push/Pull/Legs ×2
PPL PPL rest, 5×5–15
Protein: 2.2 g/kg
Cutting phase (fat loss)
5×/wk lifts, 4×/wk zone-2 cardio, 20% deficit
Protein: 2.4 g/kg
Lean bulk (muscle gain)
5×/wk lifts, 200–300 kcal surplus, 0.15 kg/wk gain
Protein: 1.8 g/kg
Recomp (novices / return)
Maintenance kcal, 4×/wk progressive overload
Protein: 2 g/kg
Bodybuilding calculators
Last reviewed 2026-07-01 by the keto-diet-plan.com Coaching Board
Educational content only, not medical or coaching advice. Always warm up, use safeties, and progress within your capability.