SelfShapeAI Guides
Training guides with method.
Practical guides for building and adjusting training splits. Use these articles to understand which structure fits your routine, then take the execution to SelfShapeAI.
Practical reading
Weekly volume
Method and consistency
3-day workout split: how to build muscle with a sustainable, intelligent routine
Guide
4-day workout split: how to organize volume, recovery and progress
Guide
5-day workout split: how to gain muscle with more per-muscle focus
Guide
Upper/lower split: what it is, how to build it and when this split makes sense
Guide
Push pull legs: what it is, how to build it and when the split pays off for hypertrophy
Guide
Bro split: what it is, how to build it and when the split pays off for hypertrophy
Guide
Full body workout: what it is, how to build it and when this split makes sense
Guide
Full body vs. split training: which routine makes more sense for your goal?
Guide
5x5 workout: what it is, how it works and when the method makes sense
Guide
Leg workout: how to build a strong, aesthetic and complete lower body
Guide5.0 on the App Store
From the guide to practice, with method
Picked your split? SelfShapeAI builds the plan with AI, adjusts the volume to your context and tracks your progress. Start with the 14-day free trial.
Free tools
Before planning the week, brush up on the terms in the training glossary.