Training guides
Workouts and answers you can actually use.
Practical guides for the searches people type every day — skimmable, illustrated, and built to open in Perflexity when you're ready to train.
Workouts
Beginner6 min read
Push Day Workout for Beginners
A simple push day workout for beginners: bench, overhead press, and triceps — with starter weights, sets, and rest times you can run today.
Beginner6 min read
Pull Day Workout for Beginners
A beginner pull day workout for back and biceps: rows, pulldowns, and simple progressions — including how to train if you cannot do a pull-up yet.
Beginner6 min read
Leg Day Workout You'll Actually Do
A practical leg day workout that covers quads, hamstrings, and glutes without living in the gym — sets, rest times, and how to start light.
Trending6 min read
Dumbbell-Only Full Body Workout
A complete dumbbell-only full body workout you can do at home or in a crowded gym: squats, hinges, presses, rows, and arms — with sets and progress tips.
Trending6 min read
Glute Workout for Growth
A glute-focused workout for growth: hip thrusts, RDLs, split squats, kickbacks or bridges, and lunges — with sets, cues, and how to progress.
Trending5 min read
12-3-30 Treadmill Workout: What It Is and Whether It Works
The 12-3-30 treadmill workout explained: 12% incline, 3 mph, 30 minutes — plus an honest take on benefits, limits, and how to start safely.
Training Basics
Science7 min read
Progressive Overload Explained: How to Add Weight Without Stalling
Progressive overload means doing a bit more over time. Learn how to add weight, reps, or sets without stalling — with simple rules beginners can follow.
Science7 min read
How Many Sets Per Muscle Per Week?
Evidence-based weekly set ranges for muscle growth: what 10–20 hard sets means, how to count them, and how beginners should start.
Beginner7 min read
How to Get Your First Pull-Up
A clear progression plan to your first strict pull-up: dead hangs, scapular pulls, assisted reps, negatives, and how often to practice.
Beginner8 min read
Your First Week at the Gym: A Simple Plan
A beginner-friendly first week at the gym: what to do each day, a Day 1 full-body workout, gym etiquette, and how to leave feeling successful — not crushed.
Trending7 min read
PPL vs Upper/Lower vs Full Body: Which Split Is Best?
Push/pull/legs vs upper/lower vs full body — an honest comparison for beginners and intermediates so you can pick a split you will stick with.
Science7 min read
Creatine and Protein Basics (No Hype)
A plain-English guide to creatine and protein for training: what they do, simple dosing ranges discussed in research, and what actually matters for beginners.
Using Perflexity
App tips6 min read
Best Way to Log Workouts: Notebook vs Spreadsheet vs AI
Honest comparison of workout logging methods — paper notebook, spreadsheet, traditional apps, and AI/voice logging — and when each makes sense.
App tips5 min read
How to Import Workouts from Apple Health and Strava
Bring Apple Health strength sessions and Strava runs into one training history — why it matters and how Perflexity turns imports into coachable workouts.
14 guides · Prefer the app? Back to Perflexity