Forte currently lists the four plans below as three-day or four-day programmes. Choose between those available frequencies. Deliberately missing a third session is not the same as following a plan written for two days.
Attendance before split fashion
Which split to run is a separate question in Forte's full-body, upper-lower and push-pull-legs comparison. World Health Organization guidelines describe weekly muscle-strengthening activity for health, but they do not select a Forte plan or tell you how to rewrite one after a missed session. Use the frequency printed on each plan and read its sessions before enrolling.
Count the weeks you actually kept
Compare only the frequencies Forte currently lists. This article does not authorise rewriting a plan around missed sessions.
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| Days available Three |
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| Days available Four |
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| Days available A changing week |
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No two-day Forte plan appears in the catalogue evidence used here. A three-day programme is not evidence for a two-day prescription. Use a listed frequency as written or get a programme written for the days you have.
Source note: the table reports available plan frequencies and the limits of this advice, not training effects.
Open the plans
Programme
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
- Maximum efficiency
- Perfect for beginners
- High frequency training
- Only 3 days per week
Programme
StrongLifts-Style 5×5 Strength
Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.
- 5x5 for all main lifts
- Linear progression
- Only 3 days per week
- Perfect for beginners
Programme
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
- Perfect for busy schedules
- 4 days per week
- Balanced strength/hypertrophy
- Excellent recovery
Programme
PHUL
Power Hypertrophy Upper Lower - the 4-day version of PHAT. Two power days focus on heavy compound lifts, two hypertrophy days focus on volume. Perfect balance of strength and size for those with limited time.
- Power + hypertrophy split
- 4 days per week
- Strength and size focus
- Time-efficient
A systematic review comparing split and full-body training (PMID 38595233) found no significant difference in strength or muscle growth when weekly volume was equated. It does not show that a three-day programme still works as written when its third session is repeatedly missed. Read the sessions and choose only between the frequencies Forte actually offers.
If you miss a session
Follow the plan's own current instructions. The evidence used here does not establish whether a missed session should be skipped, moved, or repeated, and it does not support combining two planned sessions into one day.
Stop any session if a movement causes pain or you cannot control it safely. Ask a qualified coach about technique or adapting the training week, and ask a healthcare professional to assess pain or injury.
Frequently asked questions
What if I can train only two days?
The plans compared here do not fit that week. Ask a qualified coach for a programme written for two days rather than treating a missed third session as the plan.
Should I pick six days if I am motivated this week?
No six-day plan is presented here. Compare the three-day and four-day plans on their own terms.
References
1. World Health Organization. Guidelines on physical activity and sedentary behaviour. 9789240015128. 2. Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. PMID 38595233.