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 14, 2026
Upper body exercises: how to build an upper-body workout to gain muscle and strength
See how to build an upper-body workout to gain muscle and strength with compound exercises, well-chosen isolation moves, progression and practical support from SelfShapeAI.
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TrainingApril 14, 2026
5x5 workout: what it is, how it works and when the method makes sense
See how the 5x5 workout works, how to choose the starting load, warm up, progress and decide whether the method fits your phase.
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TrainingApril 13, 2026
Chest exercises for women: how to strengthen the chest at the gym or at home
Understand how to add chest training to your routine with exercises that make sense, adaptations for the gym or home and practical support from SelfShapeAI.
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Push pull legs: what it is, how to build it and when the split pays off for hypertrophy
See how to use push/pull/legs for hypertrophy with good frequency, more coherent sessions and SelfShapeAI's support to adjust volume, rotation and progress.
Read more →TrainingApril 12, 2026
Upper/lower split: what it is, how to build it and when this split makes sense
See how to build an upper/lower split for hypertrophy with good frequency, good recovery, progression and practical support from SelfShapeAI.
Read more →TrainingApril 12, 2026
Bro split: what it is, how to build it and when the split pays off for hypertrophy
See how to use the bro split for hypertrophy with more per-muscle focus, good recovery, progression and practical support from SelfShapeAI.
Read more →