Workout programs
Complete, free programs ready to follow, for every level and constraint: gym, home, dumbbells or bodyweight. Pick yours and progress.
Custom
Build your own custom workout program
Beyond the ready-made programs, design your own: draw on every exercise, match the volume to your level and frequency, and get a structured plan session by session — free, no account.
- fitness_centerEvery exercise in the catalog
- tuneMatched to your level and frequency
- calendar_monthA structured plan, session by session
ecoBeginner full body program (3 days)The ideal program to start: the whole body each session, 3 times a week, on the essential movements.
Beginner3 days/wk~50 min
vertical_splitUpper/lower program (4 days)The natural step to 4 sessions: two upper-body and two lower-body workouts, each muscle trained twice a week.Intermediate4 days/wk~60 min
grid_viewPush Pull Legs program (6 days)The favorite split of advanced lifters: push, pull, legs, repeated twice a week for maximum volume.Intermediate / advanced6 days/wk~65 min
trending_up5×5 strength program (3 days)The classic method to get strong: five sets of five reps on the big lifts, with a simple progression.Beginner / intermediate3 days/wk~55 min
homeHome program, no equipment (3 days)A complete bodyweight program, doable in your living room, with no equipment. Two sessions covering the whole body.All levels3 days/wk~40 min
fitness_centerDumbbell-only program (3 days)A pair of dumbbells is enough: this full body covers the whole body with the single most versatile piece of equipment.All levels3 days/wk~50 min
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