What Workout Should I Do?

How to choose the right workout program

Picking a workout program can feel overwhelming. There are dozens of popular approaches, and social media makes it seem like every one of them is the best. The truth is that the best program is the one that fits your life, matches your experience level, and aligns with your goals. A program you can follow consistently for months will always outperform the theoretically perfect program you abandon after two weeks.

The most important factors when choosing a program are your training goal (building muscle, losing fat, improving endurance, or general fitness), how many days you can realistically train each week, what equipment you have access to, and your current experience level. A beginner needs a very different approach than someone with three years of training under their belt. This quiz takes all of these factors into account to match you with the right program structure.

Common workout programs explained

Full Body (3 days/week) trains every major muscle group in each session. It is ideal for beginners and people who can only train 2-3 days per week. Each muscle gets hit multiple times per week with built-in rest days between sessions.

Upper/Lower Split (4 days/week) alternates between upper body and lower body days. This allows more volume per muscle group than full body while still hitting everything twice per week. It works well for intermediate lifters with four days available.

Push/Pull/Legs (5-6 days/week) organizes training by movement pattern: pushing exercises (chest, shoulders, triceps), pulling exercises (back, biceps), and leg exercises. Running it twice per week (6 days) gives excellent volume and frequency for experienced lifters. Running it once through (3 days) works for busier schedules.

5/3/1 is a strength-focused program built around four main barbell lifts (squat, bench, deadlift, overhead press). Each lift is trained once per week using a percentage-based progression system. It is excellent for intermediate to advanced lifters focused on getting stronger.

HIIT and cardio-focused programs prioritize conditioning over muscle building. High-intensity interval training alternates bursts of maximum effort with rest periods, delivering cardiovascular benefits in less time. These programs work well for fat loss, endurance goals, or people who prefer cardio over lifting.

Let Cora build your program automatically

This quiz gives you a starting recommendation, but a truly personalized program adapts over time. Cora builds your workout plan based on your goals and available equipment, then adjusts the intensity every day based on your recovery score from your Apple Watch, Garmin, Fitbit, Whoop, or Oura Ring. On days when you are well-recovered, Cora pushes you harder. On days when your body needs a break, it dials things back. The result is faster progress with less risk of overtraining.

Related tools

Check your Fitness Level to understand where you stand before starting a new program. Use the Recovery Calculator to decide whether today is a training day or a rest day.