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. Prefer a filterable list? Browse importable workouts.
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.
Beginner7 min read
Beginner 3-Day PPL Workout
A 3-day push/pull/legs program for beginners: three importable sessions, simple progression, and a weekly schedule you can actually keep.
Beginner7 min read
5x5 Workout Program (A/B)
A simple 5x5 strength program: two workouts, three days a week, five sets of five on the big lifts. Open Workout A and B in Perflexity.
- Trending
7 min read
Upper Lower 4-Day Workout Split
A 4-day upper/lower split: two upper sessions, two lower sessions, each muscle twice a week. Import all four days into Perflexity.
- Beginner
6 min read
Planet Fitness 3-Day Workout
A 3-day Planet Fitness workout using Smith machine, selectorized machines, cables, and dumbbells — no free barbell squat rack required.
- Trending
6 min read
Dumbbell-Only 3-Day Workout
A 3-day dumbbell-only program for home or a crowded gym: full-body pattern split across three sessions you can open in Perflexity.
- Beginner
5 min read
Chest Day Workout
A straightforward chest day workout: press, incline, fly, then triceps. Sets, reps, and rest you can open in Perflexity today.
- Beginner
5 min read
Back Day Workout
A back day workout for lats and upper back: a vertical pull, a row, a hinge option, then rear delts and biceps.
- Beginner
5 min read
Shoulder Day Workout
A shoulder day workout: overhead press, laterals, rear delts. Simple volume, not seven raise variations.
- Trending
5 min read
Arm Day Workout
An arm day workout for biceps and triceps: curls, extensions, and a press variation. Short, repeatable, importable.
- Beginner
5 min read
Upper Body Workout
A single upper body workout: press, row, pulldown, laterals, arms. Use it as Upper A or a standalone busy-week session.
- Beginner
5 min read
Lower Body Workout
A lower body workout for quads, hamstrings, and glutes: squat or press, hinge, single-leg, curl, calves.
- Trending
4 min read
20-Minute Gym Workout
A 20-minute gym workout: four compounds, short rests, no fluff. Import it when you have a lunch break, not a free evening.
- Beginner
5 min read
30-Minute Full Body Workout
A 30-minute full body workout with six compounds. Beginner-friendly rest times and a session you can open in the app.
- Trending
5 min read
Hotel Gym Workout (Dumbbells)
A hotel gym workout using a pair of dumbbells and a bench if you are lucky. Travel session you can open before you unpack.
- Beginner
5 min read
Smith Machine Full Body Workout
A Smith machine full body workout for gyms without a free squat rack: squat, hinge, press, row pattern on the Smith plus one accessory.
- Beginner
6 min read
Beginner Gym Workout for Women
A beginner gym workout for women: squat, hinge, press, row, and glute work with starter loads and a session you can open in the app.
- Trending
5 min read
Cable Machine Workout
A full-body cable machine workout: press, row, squat pattern, hinge, and arms — useful when the floor is packed or you prefer cables.
- Trending
6 min read
HYROX Gym Strength Workout
A HYROX-style gym strength day: squat, hinge, carry, lunge, and wall-ball pattern work you can do without a race venue.
- Trending
5 min read
75 Hard Gym Workout (Lifting Day)
A 75 Hard gym workout for the lifting session inside the challenge: a simple full-body day you can repeat and log — not the whole 75 Hard rulebook.
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.
- Beginner
8 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.
- Trending
7 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.
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