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
Read our blog for more on method, AI and consistency.
Find a split for your routine
Start with your number of training days or compare useful guides.
Upper/lower split: what it is, how to build it and when this split makes sense
Guide
Three-day hypertrophy training: splits, volume and examples
Guide
Four-day hypertrophy training: splits and volume
Guide
Five-day hypertrophy training: splits, volume and recovery
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
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From the guide to practice, with a method
Chosen your split? SelfShapeAI builds an AI plan, matches volume to your context and helps track progress.
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Free tools
Before planning your week, use the training calculators (weekly volume, 1RM, frequency) or consult the training glossary.