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 12, 2026
5-day workout split: how to gain muscle with more per-muscle focus
See how to build a 5-day workout split for hypertrophy with more muscle focus, good recovery and practical support from SelfShapeAI.
Read more →TrainingApril 12, 2026
4-day workout split: how to organize volume, recovery and progress
See how to build a 4-day split to gain muscle with a good balance of volume, recovery and progression, using SelfShapeAI in practice.
Read more →TrainingApril 12, 2026
3-day workout split: how to build muscle with a sustainable, intelligent routine
See how to build a 3-day workout split to gain muscle with good recovery, progression and practical help from SelfShapeAI.
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Artificial IntelligenceApril 11, 2026
How to get stronger with SelfShapeAI: track load, sets per week and real progress
See how SelfShapeAI helps you track load, log check-ins, analyze sets per week and see your strength progress with more clarity.
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CoachApril 11, 2026
How to use SelfShapeAI: a practical guide to build your plan, log check-ins and track your progress
See how to use SelfShapeAI in practice to build your plan, log check-ins, talk with the AI Coach and track your progress with training analysis.
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Artificial IntelligenceApril 11, 2026
SelfShapeAI: the AI training app that builds, adjusts and explains your training with real context
Discover what SelfShapeAI is and how the app uses AI, a guided journey, check-ins, training analysis, multiple plans and the AI Coach to organize your training with more context.
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