Programs
Programs for every goal
Built-in templates for muscle building, strength, general fitness, and cardio. Or build your own from scratch.
Build muscle
Hypertrophy-focused with moderate rep ranges and progressive overload
Push/Pull/Legs
Intermediate – Advanced
6-day split focused on hypertrophy with compound-first programming. Each muscle group trained 2x per week.
Push A · Pull A · Legs A · Push B · Pull B · Legs B
- Days per week
- 6 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Upper / Lower
Beginner – Advanced
4-day split balancing strength and hypertrophy. Great for intermediates who want solid recovery.
Upper A (Strength) · Lower A (Strength) · Upper B (Hypertrophy) · Lower B (Hypertrophy)
- Days per week
- 4 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Dumbbell Only
Beginner – Advanced
Full training program using only dumbbells. Upper/Lower split, 4 days per week.
Upper A · Lower A · Upper B · Lower B
- Days per week
- 4 days / week
- Length
- 8 weeks
- Equipment
- Dumbbells only
PPL 3-Day
Beginner – Intermediate
Push/Pull/Legs once per week. Good starting point for beginners wanting a structured split.
Push · Pull · Legs
- Days per week
- 3 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Bro Split
Intermediate – Advanced
Classic 5-day bodybuilding split: Chest, Back, Shoulders, Legs, Arms. One muscle group per day.
Chest · Back · Shoulders · Legs · Arms
- Days per week
- 5 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Get stronger
Low rep, high intensity focused on compound lifts and 1RM progression
Powerlifting
Intermediate – Advanced
4-day program focused on the Big 3 (squat, bench, deadlift) with periodized intensity.
Squat + Accessories · Bench + Upper · Deadlift + Posterior · Bench Volume + Arms
- Days per week
- 4 days / week
- Length
- 8 weeks
- Equipment
- Barbell + rack
5×5 Strength
Beginner – Intermediate
Classic 3-day barbell program built around 5 sets of 5 reps on compound lifts. Squat every session, alternating bench/row and press/deadlift.
Workout A · Workout B · Workout A
- Days per week
- 3 days / week
- Length
- 12 weeks
- Equipment
- Full gym
General fitness
Balanced training with full-body sessions and moderate volume
Full Body
Beginner – Intermediate
3 days per week hitting every muscle group each session. Perfect for beginners or those with limited gym time.
Full Body A · Full Body B · Full Body C
- Days per week
- 3 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Home Minimal
Beginner
Bodyweight and resistance band program. No gym needed. 3 sessions per week.
Full Body A · Full Body B · Full Body C
- Days per week
- 3 days / week
- Length
- 6 weeks
- Equipment
- Bodyweight, Resistance bands
Lose weight
Cardio-focused programs to burn calories and improve endurance
HIIT Cardio
Beginner – Advanced
3-day cardio program mixing HIIT intervals, steady-state running, and cycling for cardiovascular fitness.
HIIT Day · Steady State · Cross-Training
- Days per week
- 3 days / week
- Length
- 8 weeks
- Equipment
- Full gym
LISS Incline Walk
Beginner – Advanced
5-day low-intensity steady-state walking program. Treadmill incline walks for fat burning and cardiovascular health.
LISS Walk A · LISS Walk B · LISS Walk C · LISS Walk D · LISS Walk E
- Days per week
- 5 days / week
- Length
- 8 weeks
- Equipment
- Full gym
Your own program
Three ways to build
Use a template, get guided recommendations, or start from scratch.
- 01
Guided Wizard
Answer a few questions about your goals, experience, and schedule. Get a personalized program recommendation.
- 02
Advanced Builder
Start from a template and customize exercises, sets, reps, and rest periods to match your preferences.
- 03
Free Builder
Build from scratch. Add days, exercises, supersets, and cardio exactly the way you want.
Share codes
Share programs with a code
Export any program as a share code. Friends, clients, or training partners can import it with one tap. Programs travel as compact codes — no file sharing needed.
Contains full program structure: exercises, sets, reps, supersets, and cardio.
Exercise database
Every muscle covered
Full exercise database covering every muscle group — from compound lifts to isolation work, plus 15+ cardio exercises. Add custom exercises anytime.
- Auto-mapped to target muscle groups
- Equipment type detection
- Custom exercises with full analytics
Start your first program
Pick a template, customize it, and start training today. Free, no signup required.
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