Workouts
Barbell strength workout Squat, bench press, bent-over row, Romanian deadlift and overhead press.
Glutes and hamstrings workout Hip thrusts, Bulgarian split squats and leg curls for the back of the legs.
Upper-body push-pull workout Incline bench press, pull-ups, shoulder press and rows, then triceps and biceps.
Weekly programs
Push / Pull / Legs
The most popular split in the gym for a reason: every pressing muscle, every pulling muscle and the entire lower body each get a focused day.
Upper / Lower
Four days, two halves of the body, every muscle trained twice a week — the sweet spot between full-body simplicity and PPL volume.
Full-body
Every session trains everything. Three rotating days keep it fresh, compound lifts keep it efficient — the fastest route to strength for beginners and the busy.
How seto helps
- Log sets fast; seto tracks your personal records and estimated one-rep max.
- Don’t need a plan? Use seto as a simple workout tracker, without the generator.
Who it’s for
Do it with seto
Log every set, keep a rest timer running, and let seto build your next workout.