How to build a workout routine that actually builds muscle (in 5 steps) Here’s the 5-step framework I’d follow if I had to start again: Self-reflection: how many days can you ACTUALLY train consistently? For most beginners, 3-4 days is the sweet spot Volume — start with 4-6 exercises per session, 2-3 sets each, and adjust based on recovery Split selection: 2 days: full body. 3 days: full body or upper/lower/full body. 4 days: upper/lower. 5 only if you’re recovering properly Exercise selection: