Training guides

How to structure your week, progress your lifts, and read your own effort — written for lifters who track their training.

Programs & Splits

How to structure your training week — and which split fits your schedule.

The most popular split in lifting — how it works, a full routine, and how to progress it.

The best four-day structure for most lifters, with a complete routine.

Training three days a week done right: three structures, full routines.

The classic strength program: the routine, the progression, and what to do when it stalls.

The ideas behind effective training: overload, effort, volume, and recovery.

The one principle behind every result in the gym — and how to apply it.

The effort scale that makes programs adapt to your day — chart included.

Every guide here ends the same way: log your training and let the data decide. Gript makes that part effortless.