PROGRAMS

Gym workout plans from Ronan Costa

See the weekly split for each of Ronan Costa's gym programs, from Beginner to Advanced, and find the one that fits where you are now.

Each seven-day routine repeats weekly, with five strength days and two recovery days.

01 / BEGINNER

Beginner

Build consistency, learn exercise technique, and improve basic strength and conditioning.

A foundation in technique and consistency, with 5–6 exercises per strength session.

  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Full Body

  7. DAY 7

    Recovery + cardio

Read the beginner gym program

Start it free on the Free plan.

02 / INTERMEDIATE

Intermediate

More training volume and progressive loads.

  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Upper Body

  7. DAY 7

    Recovery + cardio

Intermediate is part of Pro.

03 / ADVANCED

Advanced

Higher-volume hypertrophy, multiple angles, and greater proximity to muscular failure.

  1. DAY 1

    Chest + Triceps

  2. DAY 2

    Back + Biceps

  3. DAY 3

    Legs

  4. DAY 4

    Recovery + cardio

  5. DAY 5

    Shoulders + Abs

  6. DAY 6

    Back + Chest + Arms

  7. DAY 7

    Recovery + cardio

Advanced is part of Pro.

Start free. Try Pro free for your first month.

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