Training programs, with the rule for every week.
Workout routines and splits, written out in full. Each program lists its days, exercises, sets and rep ranges, and the rule that moves every weight. All of them come from the same engine that builds plans in the RIGOR app.
3-day dumbbell-only workout plan (full body)Three full-body workouts a week with dumbbells and a bench. Built for a beginner, 30 to 45 minutes a session.3 a week · 30–45 min · 4 weeks3-day full-body workout routine, with progressionThree workouts a week, each training the whole body. Built for a commercial gym, 60 to 75 minutes a session.3 a week · 60–75 min · 5 weeks4-day upper lower split: the full workout planFour workouts a week, two for the upper body and two for the lower. Built for a beginner in a commercial gym, 45 to 60 minutes a session.4 a week · 45–60 min · 4 weeks6-day push pull legs routine: the full PPL splitPush, pull and legs, each twice a week. Built for an advanced lifter in a commercial gym, in sessions of up to 75 minutes.6 a week · 60–75 min · 5 weeks
RIGOR builds a program like these around your gym, your days and your session length.
