SelfShapeAI Blog
Guides and articles on splits, progression and consistency — the same method that powers the app, backed by scientific sources.
Guides
Practical selections pulled from the articles to organize your training split.
4-day workout split: how to organize volume, recovery and progress
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5-day workout split: how to gain muscle with more per-muscle focus
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Upper/lower split: what it is, how to build it and when this split makes sense
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Push pull legs: what it is, how to build it and when the split pays off for hypertrophy
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Bro split: what it is, how to build it and when the split pays off for hypertrophy
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Editorial content to understand training with more method.
TrainingApril 16, 2026
Adductor workout: how to strengthen the inner thigh with more function and balance
See how to train adductors with more function, stability and context, using coherent exercises and SelfShapeAI to adjust this focus in your lower body.
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TrainingApril 16, 2026
Shoulder workout: how to build strong, complete and well-balanced delts
See how to build a shoulder workout with better balance between front, side and rear delts, good exercises, progression and practical support from SelfShapeAI.
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TrainingApril 15, 2026
Back and biceps workout: how to build a strong, complete and well-balanced pull day
See how to build a back and biceps workout with pulldowns, rows, biceps work, progression and support from SelfShapeAI to track your progress.
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TrainingApril 15, 2026
Lower chest workout: how to put more emphasis on the lower part of the pecs
See how to put more emphasis on the lower part of the pecs with better angles, coherent exercises, progression and practical support from SelfShapeAI.
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TrainingApril 14, 2026
Full body workout: what it is, how to build it and when this split makes sense
See how to build a full body workout with good frequency, session structure, progression and a split that makes sense for your routine.
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TrainingApril 14, 2026
Leg workout: how to build a strong, aesthetic and complete lower body
See how to build a lower-body workout for strength and mass with compounds, well-chosen isolation, progression, adequate frequency and practical support from SelfShapeAI.
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