Workout programs
Complete, free programs ready to follow, for every level and constraint: gym, home, dumbbells or bodyweight. Pick yours and progress.
Beginner full body program (3 days)
The ideal program to start: the whole body each session, 3 times a week, on the essential movements.
3 days/wk · ~50 minBeginnerUpper/lower program (4 days)
The natural step to 4 sessions: two upper-body and two lower-body workouts, each muscle trained twice a week.
4 days/wk · ~60 minIntermediatePush Pull Legs program (6 days)
The favorite split of advanced lifters: push, pull, legs, repeated twice a week for maximum volume.
6 days/wk · ~65 minIntermediate / advanced5×5 strength program (3 days)
The classic method to get strong: five sets of five reps on the big lifts, with a simple progression.
3 days/wk · ~55 minBeginner / intermediateHome program, no equipment (3 days)
A complete bodyweight program, doable in your living room, with no equipment. Two sessions covering the whole body.
3 days/wk · ~40 minAll levelsDumbbell-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.
3 days/wk · ~50 minAll levels
Not sure? Generate your program in a minute
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Follow these programs in the app
Log your sets, watch your loads climb and let the app tell you what to do next session. Free, no credit card.