Platesmith
131 programs. All free.
Ready-made programs from your first week in the gym to advanced training blocks, for a full gym, machines, dumbbells, a home barbell or no equipment at all. Other apps charge for programs like these; in Platesmith every one is free.
Beginner
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First Strength (3 day)
Three short sessions a week on the big lifts. Add a little weight every session while the reps keep coming. Built for your first months in the gym.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get stronger
-
Dumbbells Only (3 day)
Full body three times a week with a pair of dumbbells and a bench. Work up the rep range, then go heavier.
- Beginner
- 3 days a week
- About 40 min
- Dumbbells
- Build muscle
-
Full Body (3 day)
Three non-consecutive days a week. Add load when you hit the top of the rep range on every set.
- Beginner
- 3 days a week
- About 55 min
- Full gym
- Build muscle
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Tiered Strength (4 workouts, 3 days a week)
A heavy main lift, a lighter second lift and a pump exercise each session, rotating through four workouts. When a lift stalls the weight stays and the sets get shorter.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get stronger
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First Two Weeks (bodyweight)
Never trained before? Two short, easy sessions to learn the basic movements at home or in the gym, with nothing to buy. Push-ups can be done against a bench or wall to start. After a couple of weeks, move on to a full program.
- Beginner
- 3 days a week
- About 20 min
- Bodyweight
- Get fit and healthy
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Gym Confidence: Machines (3 day)
A calm first program on machines, where every exercise has a set path and a pin to change the weight. Two workouts that alternate, three days a week. Work up the rep range, then move the pin.
- Beginner
- 3 days a week
- About 35 min
- Machines and cables
- Get fit and healthy
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Gym Confidence: Free Weights (3 day)
Learn the basic free-weight lifts with dumbbells before touching a barbell. Two workouts that alternate, three days a week, short and simple.
- Beginner
- 3 days a week
- About 30 min
- Dumbbells
- Get fit and healthy
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Twice a Week (full body)
Only two days free? Two full-body sessions a week still build real strength and muscle when every set counts. Each session hits every major muscle.
- Beginner
- 2 days a week
- About 45 min
- Full gym
- Get fit and healthy
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Strong for Life (2 day)
Joint-friendly strength for staying capable as you get older: legs, back, carrying and balance, mostly on machines. Two unhurried sessions a week. Check with a doctor first if you have a health condition.
- Beginner
- 2 days a week
- About 35 min
- Full gym
- Get fit and healthy
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First Strength: Five Fives (3 day)
The big barbell lifts, five sets of five, three days a week. A little more weight every session while every rep is clean. More volume than First Strength for the same lifts.
- Beginner
- 3 days a week
- About 55 min
- Barbell and rack
- Get stronger
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Home Barbell Basics (3 day)
Everything you need is a rack, a bar, a bench and plates. The core barbell lifts three days a week with a little more weight each session, plus chin-ups if you have a bar.
- Beginner
- 3 days a week
- About 45 min
- Barbell and rack
- Get stronger
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Strength and Size Starter (3 day)
The main barbell lifts go up a little every session for strength; the extra exercises work up a rep range for muscle. A good all-round first program for someone comfortable in the gym.
- Beginner
- 3 days a week
- About 50 min
- Full gym
- Get stronger
-
Full Body Express (3 day, 30 min)
Thirty minutes, four exercises, done. Three full-body sessions a week for people who want results without living in the gym.
- Beginner
- 3 days a week
- About 30 min
- Full gym
- Get fit and healthy
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Upper / Lower Starter (4 day)
A gentle first split: upper body, lower body, rest, repeat. Fewer sets than the full Upper / Lower, so it's a good step up from full body.
- Beginner
- 4 days a week
- About 35 min
- Full gym
- Build muscle
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Machines Only: Upper / Lower (4 day)
Build muscle with machines and cables only, no barbell or free weights to learn. Machines build muscle just as well, and they make it easy to push hard safely.
- Beginner
- 4 days a week
- About 40 min
- Machines and cables
- Build muscle
-
Glutes and Legs Starter (3 day)
Three full-body sessions with the emphasis on glutes and legs: hip thrusts, hinges and split squats every day, and enough upper-body work to stay balanced.
- Beginner
- 3 days a week
- About 35 min
- Full gym
- Build muscle
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Lean and Strong (3 day)
For a fat-loss phase: keep the strength and muscle you have while eating less. Fewer sets and heavier weights, so sessions stay short and recovery keeps up with a deficit.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Lose fat
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Bodyweight Full Body (3 day)
Strength at home with no weights: push-ups, rows, chin-ups and single-leg work. Add reps until you hit the top of the range, then make the exercise harder (feet raised, slower, or a harder version).
- Beginner
- 3 days a week
- About 35 min
- Bodyweight
- Get fit and healthy
-
Hotel Gym (3 day)
For travel or a small gym with light dumbbells: higher reps and short rests make light weights hard enough to keep your progress while you're away.
- Beginner
- 3 days a week
- About 25 min
- Dumbbells
- Get fit and healthy
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30-Minute Upper / Lower (4 day)
Four sessions of about thirty minutes: four exercises each, short rests, nothing wasted. For lunch-break training.
- Beginner
- 4 days a week
- About 25 min
- Full gym
- Get fit and healthy
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Desk Worker Reset (3 day)
For people who sit all day: lots of upper-back and rear-shoulder work, hip hinges and glutes, and core strength, in three short sessions.
- Beginner
- 3 days a week
- About 35 min
- Full gym
- Get fit and healthy
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Back to Training (3 day)
Coming back after months or years away. Three easy full-body sessions with two sets per exercise and weights well short of what you remember, so the joints and tendons catch up before the muscles do. Run it four weeks, then pick a full program.
- Beginner
- 3 days a week
- About 30 min
- Full gym
- Get fit and healthy
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Strong for Life (3 day)
Three days of the strength that keeps life easy: sitting and standing, carrying, pushing and pulling, with balance work. Machines and dumbbells, moderate reps, no grinding. Built for anyone over fifty or starting late.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Upper Body Focus Starter (3 day)
Two upper days and one lower day a week, for a beginner who mostly wants a bigger chest, back and arms but will not skip legs. Work up the rep range, then add weight.
- Beginner
- 3 days a week
- About 45 min
- Full gym
- Build muscle
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First Strength: Upper / Lower (4 day)
Four short days for a beginner who wants strength and has the time: squat and bench on two days, deadlift and press on the other two, each going up a little every session. A few reps of accessory work finishes each day.
- Beginner
- 4 days a week
- About 30 min
- Barbell and rack
- Get stronger
-
Dumbbells Only: Twice a Week
Two full-body sessions a week with a pair of dumbbells. The least that still builds muscle and strength, for weeks when that is what you have.
- Beginner
- 2 days a week
- About 45 min
- Dumbbells
- Build muscle
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Dumbbell Strength Starter (3 day)
Strength with dumbbells only: fives and sixes on the big dumbbell lifts, going up a pair each session while the reps hold. For a home gym with a decent set of dumbbells and a bench.
- Beginner
- 3 days a week
- About 40 min
- Dumbbells
- Get stronger
-
Dumbbells Only Express (3 day, 30 min)
Three 30-minute full-body sessions with dumbbells. Four exercises a day, short rests, work up the rep range. Fits a lunch break or a bedroom floor.
- Beginner
- 3 days a week
- About 25 min
- Dumbbells
- Build muscle
-
Kettlebell Basics (3 day)
One kettlebell, three days: swings, goblet squats, presses, rows and the get-up. Learn the swing first; everything else builds on it. Work up the reps, then move to the next bell.
- Beginner
- 3 days a week
- About 40 min
- Dumbbells
- Get fit and healthy
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Machines Only: Twice a Week
Two full-body sessions a week on machines and cables, for the weeks when two is what fits. Every exercise has a set path and a pin.
- Beginner
- 2 days a week
- About 40 min
- Machines and cables
- Build muscle
-
Machines Only: Full Body (3 day)
Three full-body days on machines and cables, each muscle three times a week in moderate reps. Work up the range, then move the pin.
- Beginner
- 3 days a week
- About 40 min
- Machines and cables
- Build muscle
-
Bodyweight: Twice a Week
Two sessions a week with nothing but a floor and something to pull on. Push-ups, rows, squats, hinges and core. Add reps, then move to the harder version of each move.
- Beginner
- 2 days a week
- About 35 min
- Bodyweight
- Get fit and healthy
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First Pull-up (3 day)
From zero to five strict pull-ups. Three short sessions a week of negatives, hangs and rows alongside a little pushing and legs so the rest of you keeps up. When negatives reach five slow reps, try a full pull-up at the start of the next session.
- Beginner
- 3 days a week
- About 40 min
- Bodyweight
- Get stronger
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First Push-up (3 day)
From the wall to the floor: incline push-ups that get lower each week until a full push-up arrives, with rows, squats and core so the program is complete on its own.
- Beginner
- 3 days a week
- About 30 min
- Bodyweight
- Get stronger
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First Percentage Program (3 day)
Percentage training without the heavy singles: fours of fives at 70, 75 and 80 percent of a training max, a little more each week, and the max goes up every three weeks. The first step into planned loading for a beginner who has stalled on adding weight every session.
- Beginner
- 3 days a week
- About 45 min
- Barbell and rack
- Get stronger
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Runner's Strength (2 day)
Two short sessions a week that make running cheaper: single-leg strength, hips, calves and trunk. Low volume so the legs are fresh for the miles. Pairs with any running plan in Cardio.
- Beginner
- 2 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Hiking and Trail Strength (2 day)
Legs that climb and knees that cope with the way down: step-ups, lunges, carries and calves, twice a week. Add a weighted pack to the step-ups as a trip gets close.
- Beginner
- 2 days a week
- About 45 min
- Full gym
- Get fit and healthy
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Golf and Racquet Rotation (2 day)
Twice a week for the sports that turn: hips and trunk that rotate with power, shoulders that stay healthy, legs that push. Medicine ball throws and anti-rotation work every session.
- Beginner
- 2 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Fitness Test Prep (3 day)
Push-ups, pull-ups, sit-ups and carries, three days a week, in the sets and reps that raise a test score. Add the running or rowing plan in Cardio for the run part.
- Beginner
- 3 days a week
- About 40 min
- Bodyweight
- Get fit and healthy
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Knee-Friendly Lower Body (3 day)
Full-body training that loads the hips and hamstrings and keeps the knees in ranges most people find comfortable: hinges, hip thrusts, box squats to a height you choose, and split squats with a short stride. Not treatment: if a knee hurts, get it looked at.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Shoulder-Friendly Upper Body (3 day)
Pressing with neutral grips and landmines, rows and pulldowns with the elbows close, and rear-delt and rotator work every session. Full body, with the legs done properly too. Not treatment: a sore shoulder deserves a professional.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Lower-Back-Friendly Full Body (3 day)
Strength without a bar on your back or heavy pulls from the floor: belt squats, leg presses, hip thrusts, chest-supported rows and machine presses. Trunk work every session. Not treatment: back pain that lingers needs a professional.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Any Day Full Body (A / B / C)
Three full-body workouts that run in order on whatever days you have: one on, one off, no weekday ties. For shift workers, parents and anyone whose week never looks the same twice.
- Beginner
- 3 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Fat Loss: Full Body Circuits (3 day)
Three days of full-body work in higher reps with short rests, so every session doubles as cardio. The weights still go up: add a rep, then a plate. Good for the first weeks of a cut.
- Beginner
- 3 days a week
- About 35 min
- Full gym
- Lose fat
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Core and Posture (2 day)
Two short sessions for a trunk that holds you up: planks in every direction, carries, hinges and the upper back that fights the desk. Runs on its own or on top of another program.
- Beginner
- 2 days a week
- About 45 min
- Full gym
- Get fit and healthy
Intermediate
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Upper / Lower (4 day)
Four days a week, alternating upper and lower. Each muscle is trained twice a week.
- Intermediate
- 4 days a week
- About 60 min
- Full gym
- Build muscle
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Push / Pull / Legs (3 day)
One push, one pull and one legs session a week. Works as a 3 day split or run it twice for six days.
- Intermediate
- 3 days a week
- About 50 min
- Full gym
- Build muscle
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Push / Pull / Legs (6 day)
Each muscle twice a week: an A day then a B day of push, pull and legs, one rest day.
- Intermediate
- 6 days a week
- About 45 min
- Full gym
- Build muscle
-
Hypertrophy Block (4 day)
A five week muscle-building block. Effort rises each week, your feedback after each session sets next week's volume, and week five is a deload.
- Intermediate
- 4 days a week
- About 35 min
- Full gym
- Build muscle
-
Strength Wave (4 day)
One main lift a day on a three-week wave of your training max with a max-reps last set, then assistance work. The max goes up every four week cycle.
- Intermediate
- 4 days a week
- About 40 min
- Full gym
- Get stronger
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Bodyweight Upper / Lower (4 day)
Four days of calisthenics with a pull-up bar: harder push, pull and leg exercises, and core work. When you reach the top of a rep range, move to a harder version.
- Intermediate
- 4 days a week
- About 40 min
- Bodyweight
- Get fit and healthy
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Dumbbells Only: Upper / Lower (4 day)
Four days with dumbbells and a bench. Higher rep ranges make up for lighter weights, so it builds muscle without a full gym.
- Intermediate
- 4 days a week
- About 40 min
- Dumbbells
- Build muscle
-
Dumbbells Only: Push / Pull / Legs (6 day)
Six days with dumbbells and a bench, each muscle twice a week. For people training seriously at home.
- Intermediate
- 6 days a week
- About 35 min
- Dumbbells
- Build muscle
-
Garage Gym: Upper / Lower (4 day)
Four days with a barbell, rack and bench, no cables or machines. Heavier days for strength and lighter days for muscle.
- Intermediate
- 4 days a week
- About 45 min
- Barbell and rack
- Get stronger
-
Push / Pull / Legs with Linear Main Lifts (6 day)
Six days, each muscle twice a week. The first lift of each day goes up a little every session; the rest work up a rep range. A popular step up from beginner programs.
- Intermediate
- 6 days a week
- About 50 min
- Full gym
- Build muscle
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Power and Size: Upper / Lower (4 day)
Two heavy days for strength (3-5 reps) and two lighter days for muscle (8-15 reps), upper and lower. Strength and size in one plan.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
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Upper / Lower + Push / Pull / Legs (5 day)
Five days that mix the best of both splits: upper and lower early in the week, then push, pull and legs. Each muscle about twice a week.
- Intermediate
- 5 days a week
- About 40 min
- Full gym
- Build muscle
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Body-Part Split (5 day)
One muscle group a day: chest, back, legs, shoulders, arms. Lots of variety and a big pump each session; each muscle trained hard once a week.
- Intermediate
- 5 days a week
- About 50 min
- Full gym
- Build muscle
-
Full Body (4 day)
Four shorter full-body sessions instead of long split days. Each muscle gets worked often with only a few sets each time, which suits busy schedules and keeps soreness low.
- Intermediate
- 4 days a week
- About 35 min
- Full gym
- Build muscle
-
Torso / Limbs (4 day)
Chest, back and shoulders on torso days; legs and arms on limb days. A different way to split four days that keeps each session focused.
- Intermediate
- 4 days a week
- About 50 min
- Full gym
- Build muscle
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Minimalist Muscle (2 day)
Two 45-minute sessions a week, one or two hard sets per exercise taken close to failure. The least time that still builds muscle, for busy people with some training behind them.
- Intermediate
- 2 days a week
- About 40 min
- Full gym
- Build muscle
-
Hypertrophy Block (3 day)
A five week full-body muscle block. Effort rises each week, your feedback after each session sets next week's volume, and week five is a deload.
- Intermediate
- 3 days a week
- About 45 min
- Full gym
- Build muscle
-
Hypertrophy Block (5 day)
A five week muscle block over five days: upper, lower, push, pull, legs. More weekly volume than the 4 day block, adjusted each week from how you feel.
- Intermediate
- 5 days a week
- About 35 min
- Full gym
- Build muscle
-
Hypertrophy Block: Machines (4 day)
The five week muscle block on machines and cables only: stable, easy to push close to failure, and kind to joints.
- Intermediate
- 4 days a week
- About 35 min
- Machines and cables
- Build muscle
-
Hypertrophy Block: Dumbbells (4 day)
The five week muscle block with dumbbells and a bench, for home gyms. Effort and volume adjust each week from your feedback.
- Intermediate
- 4 days a week
- About 30 min
- Dumbbells
- Build muscle
-
Strength and Size (4 day)
Powerbuilding: heavy squat, bench and deadlift sets judged by effort (how many reps you had left), then bodybuilding work for muscle. Strength and size in four days.
- Intermediate
- 4 days a week
- About 40 min
- Full gym
- Get stronger
-
Strength Wave (3 day)
The training-max wave on all four main lifts in three days: two wave lifts on each of the first two days, then a muscle-building day. Each lift's max goes up every four week cycle.
- Intermediate
- 3 days a week
- About 45 min
- Full gym
- Get stronger
-
Deadlift Builder (4 day)
Four days built around a bigger deadlift: heavy pulls, deficit pulls and rack pulls, with the hamstrings, glutes and back work that support them.
- Intermediate
- 4 days a week
- About 45 min
- Full gym
- Get stronger
-
Athletic Strength (3 day)
Train like an athlete: explosive lifts first, then strength, single-leg work and carries. For sport, or just to feel quick and capable.
- Intermediate
- 3 days a week
- About 50 min
- Full gym
- Get stronger
-
Glute Builder (4 day)
Four days with glutes trained three times a week from every angle: thrusts, hinges, lunges and abduction, plus two upper-body days kept short.
- Intermediate
- 4 days a week
- About 40 min
- Full gym
- Build muscle
-
Arms Priority: Upper / Lower (4 day)
An Upper / Lower split with arms trained first on upper days and again at the end of leg days, so biceps and triceps get trained three times a week.
- Intermediate
- 4 days a week
- About 40 min
- Full gym
- Build muscle
-
Busy Week (2 day)
Two 45-minute full-body sessions that keep your strength and muscle through a busy stretch, travel or a cut. Swap back to your main program when life calms down.
- Intermediate
- 2 days a week
- About 40 min
- Full gym
- Get fit and healthy
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Dumbbells Only: Glutes and Legs (3 day)
Lower-body emphasis with dumbbells: hip thrusts, split squats and RDLs three times a week, with one upper exercise a day so nothing is forgotten.
- Intermediate
- 3 days a week
- About 40 min
- Dumbbells
- Build muscle
-
Dumbbells and a Pull-up Bar (3 day)
A home full-body program for the common setup: dumbbells, a bench and a doorway pull-up bar. Pull-ups and dips carry the upper body, dumbbells do the rest.
- Intermediate
- 3 days a week
- About 45 min
- Dumbbells
- Build muscle
-
Kettlebell Strength (3 day)
Two kettlebells and three days: cleans, double front squats, presses and heavy swings in the five-to-eight range, going up a bell size when every set is clean. A strength program that fits in a cupboard.
- Intermediate
- 3 days a week
- About 45 min
- Dumbbells
- Get stronger
-
Kettlebell Conditioning (3 day)
Swings, snatches and squats in higher reps with short rests: strength that leaves you out of breath. Three days of 30 to 40 minutes, good in a fat-loss phase.
- Intermediate
- 3 days a week
- About 30 min
- Dumbbells
- Lose fat
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Barbell Only: Full Body Muscle (3 day)
A bar, plates, a rack and a bench. Three full-body days in the six-to-twelve range, every exercise loaded from the same bar. Work up the reps, then add plates.
- Intermediate
- 3 days a week
- About 55 min
- Barbell and rack
- Build muscle
-
Barbell Only: Push / Pull / Legs (3 day)
Push, pull and legs with nothing but a barbell and a rack. The first lift of each day goes up every session; the rest work up a rep range.
- Intermediate
- 3 days a week
- About 50 min
- Barbell and rack
- Build muscle
-
Hypertrophy Block: Barbell (4 day)
The five week muscle block for a barbell-only home gym. Effort rises each week, your feedback sets next week's sets, week five is a deload.
- Intermediate
- 4 days a week
- About 40 min
- Barbell and rack
- Build muscle
-
Machines Only: Push / Pull / Legs (6 day)
Six days of push, pull and legs entirely on machines and cables: each muscle twice a week with the joints guided the whole way. For a busy gym where the racks are always taken.
- Intermediate
- 6 days a week
- About 45 min
- Machines and cables
- Build muscle
-
Bodyweight Push / Pull / Legs (3 day)
Push, pull and legs with your own weight and a pull-up bar. When the top of a rep range is easy, move to the harder version listed in the exercise's swaps.
- Intermediate
- 3 days a week
- About 45 min
- Bodyweight
- Build muscle
-
Push / Pull (4 day)
Four days in two halves: push days take chest, shoulders, triceps and quads; pull days take back, biceps, hamstrings and glutes. Every muscle twice a week with legs spread across the week instead of one big day.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
-
Upper / Lower Rotating (3 day)
Four workouts run three days a week, so one week is upper, lower, upper and the next lower, upper, lower. Each half of the body still gets trained about three times a fortnight without a fourth day.
- Intermediate
- 3 days a week
- About 55 min
- Full gym
- Build muscle
-
Push / Pull / Legs + Upper (4 day)
The classic three plus a fourth upper day for the muscles people want most: chest, back and arms get two sessions a week, legs one solid one.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
-
Push / Pull / Legs Rotating (5 day)
Three workouts, five training days a week: the push, pull and legs days simply rotate, so every muscle comes round about every four days. A rest day whenever the week needs one.
- Intermediate
- 5 days a week
- About 50 min
- Full gym
- Build muscle
-
Full Body (5 day)
Five short full-body sessions a week, one or two sets per muscle each day. Frequency does the work; sessions run 40 minutes and nothing leaves you sore for days.
- Intermediate
- 5 days a week
- About 35 min
- Full gym
- Build muscle
-
Four-Day Body-Part Split
Chest and triceps, back and biceps, legs, shoulders and arms. One main body part a day with the volume to feel it, four days a week.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
-
Upper Body Focus (4 day)
Three upper days and one lower day. Chest, shoulders, back and arms get the volume of a six-day split; legs get one hard session to hold their own.
- Intermediate
- 4 days a week
- About 50 min
- Full gym
- Build muscle
-
Legs Priority: Upper / Lower (4 day)
An upper / lower split tilted toward the legs: two full lower days plus leg work at the end of each upper day, so quads, hamstrings and glutes are trained four times a week.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
-
Chest Specialisation (4 day)
Chest three times a week from three angles while the rest of the body trains enough to hold. Run it for eight weeks, then return to a balanced split.
- Intermediate
- 4 days a week
- About 45 min
- Full gym
- Build muscle
-
Back Specialisation (4 day)
Width and thickness three times a week: heavy pulls, rows from every angle and the stretch-loaded lat work that grows a back. Everything else keeps ticking over. Eight weeks, then rebalance.
- Intermediate
- 4 days a week
- About 50 min
- Full gym
- Build muscle
-
Shoulders Specialisation (4 day)
Side delts almost every day, rear delts twice, heavy pressing once. Rounder shoulders in eight weeks while chest, back and legs hold their ground.
- Intermediate
- 4 days a week
- About 45 min
- Full gym
- Build muscle
-
Legs Specialisation (4 day)
Quads and hamstrings three times a week from squats, hinges and machines; upper body once, enough to keep it. Eight weeks of leg growth, then back to balance.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Build muscle
-
Calves and Arms Priority (4 day)
The two muscle groups that stay small when they are an afterthought: calves and arms get trained four times a week, at the start of each session, on top of a sensible upper / lower split.
- Intermediate
- 4 days a week
- About 60 min
- Full gym
- Build muscle
-
Maintenance Block (2 day)
The least that keeps your muscle: two full-body sessions with a few hard sets per muscle. For a cut, a travel month or a busy stretch. Feedback still sets next week's sets so it stays enough and no more.
- Intermediate
- 2 days a week
- About 40 min
- Full gym
- Build muscle
-
Hypertrophy Block: Full Body (4 day)
Four full-body days in a five week block: every muscle three to four times a week in small doses. Effort rises each week from your feedback, week five is a deload.
- Intermediate
- 4 days a week
- About 40 min
- Full gym
- Build muscle
-
Strength Wave + Volume (4 day)
The training-max wave on one main lift a day, followed by five sets of ten of the same lift at half to seventy percent. Strength from the wave, size from the volume. The max goes up every four weeks.
- Intermediate
- 4 days a week
- About 45 min
- Full gym
- Get stronger
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Strength Wave + Back-off Fives (4 day)
The training-max wave, then five sets of five at the day's first percentage: extra practice at a weight you own. Less fatigue than the volume version, more bar time than the plain wave.
- Intermediate
- 4 days a week
- About 45 min
- Full gym
- Get stronger
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Bench Builder (4 day)
Four days built around a bigger bench: a heavy day, a paused day and a volume day, with the triceps, upper back and shoulders that hold a press together. Legs twice, enough to keep them.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Get stronger
-
Squat Builder (4 day)
Four days built around a bigger squat: a heavy day, a paused day and a volume day, with the quads, hamstrings and trunk that carry a squat. Upper body twice, enough to keep it.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Get stronger
-
Three-Lift Focus (4 day)
Squat, bench and deadlift each twice a week, one heavy and one moderate session, with just enough assistance to keep the body balanced. The simple intermediate powerlifting week.
- Intermediate
- 4 days a week
- About 50 min
- Full gym
- Get stronger
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Power and Explosiveness (3 day)
Cleans, push presses, jumps and front squats three days a week: strength that moves fast. Low reps, long rests, nothing to failure. Learn the clean with light weight before loading it.
- Intermediate
- 3 days a week
- About 60 min
- Full gym
- Get stronger
-
Cyclist's Strength (2 day)
Two sessions a week for more watts and a back that survives long rides: heavy squats and hinges in low reps, hip work and trunk. Keep it off hard-ride days.
- Intermediate
- 2 days a week
- About 50 min
- Full gym
- Get fit and healthy
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Climber's Strength (2 day)
Two sessions a week off the wall: pulling strength, grip, shoulders that stay healthy and the pushing and legs climbers skip. Hangs are short; the wall gives you plenty.
- Intermediate
- 2 days a week
- About 50 min
- Full gym
- Get stronger
-
Swimmer's Strength (2 day)
Lats, triceps and shoulders that hold up to the pool, plus hips and trunk for the kick. Twice a week, moderate loads, rear delts every session.
- Intermediate
- 2 days a week
- About 50 min
- Full gym
- Get fit and healthy
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Grappling and Martial Arts Strength (3 day)
Three days around mat time: pulls, hinges, carries and grip, plus the neck. Low reps on the big lifts so sparring days stay fresh.
- Intermediate
- 3 days a week
- About 55 min
- Full gym
- Get stronger
-
Ski Season Legs (3 day)
Eight weeks before the snow: quads that hold a tuck, hamstrings that protect knees, hips that absorb bumps. Wall sits, Nordics, lateral work and a little jumping. Three days a week.
- Intermediate
- 3 days a week
- About 45 min
- Full gym
- Get fit and healthy
-
Field and Court Sports Strength (3 day)
Three days in season or out: jumps, cleans and sprints-ready legs, with hamstrings trained every week and an upper body that can take contact. Short sessions that leave the field work intact.
- Intermediate
- 3 days a week
- About 55 min
- Full gym
- Get stronger
-
Recomp (3 day)
Full body three days a week with heavy compound work and moderate volume: the training side of losing fat and gaining muscle at the same time. Keep protein high and the deficit small; the app's food side does the rest.
- Intermediate
- 3 days a week
- About 55 min
- Full gym
- Lose fat
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Fat Loss: Upper / Lower + Finishers (4 day)
Four days that keep your strength in a deficit and end with a ten-minute finisher: swings, sled pushes, battle ropes. Heavy work first, sweat last. Pair with a walking plan.
- Intermediate
- 4 days a week
- About 50 min
- Full gym
- Lose fat
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Lean and Strong (4 day)
The fat-loss upper / lower: heavy top sets to keep strength, moderate volume to keep muscle, sessions that end in under an hour. Run it through a cut with a walking plan alongside.
- Intermediate
- 4 days a week
- About 55 min
- Full gym
- Lose fat
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Push / Pull / Legs Express (3 day, 45 min)
The push / pull / legs week in 45-minute sessions: four exercises a day, rests kept short, every set counts. For people who like the split but not the hour and a half.
- Intermediate
- 3 days a week
- About 35 min
- Full gym
- Build muscle
Advanced
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Power and Size (5 day)
Two heavy strength days early in the week, then three muscle-building days split by body part. Demanding; for lifters with a year or two behind them.
- Advanced
- 5 days a week
- About 55 min
- Full gym
- Build muscle
-
Chest-Back / Shoulders-Arms / Legs (6 day)
The classic golden-era split: chest with back, shoulders with arms, then legs, twice a week. High volume for experienced lifters who recover well.
- Advanced
- 6 days a week
- About 55 min
- Full gym
- Build muscle
-
Hypertrophy Block (6 day)
A five week push, pull, legs block run twice a week. The most volume in the library; for experienced lifters who can train six days and recover.
- Advanced
- 6 days a week
- About 35 min
- Full gym
- Build muscle
-
Upper Body Emphasis Block (5 day)
A five week block that pushes chest, back, shoulders and arms hard while legs get just enough to hold what they have. Good when your upper body is lagging.
- Advanced
- 5 days a week
- About 35 min
- Full gym
- Build muscle
-
Glutes and Legs Emphasis Block (5 day)
A five week block focused on glutes, quads and hamstrings, with upper body kept at a maintenance dose. Volume adjusts each week from your feedback.
- Advanced
- 5 days a week
- About 30 min
- Full gym
- Build muscle
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Strength and Size (5 day)
Five days of powerbuilding: heavy main lifts judged by effort, plenty of muscle work, and an extra day for arms and shoulders.
- Advanced
- 5 days a week
- About 45 min
- Full gym
- Get stronger
-
Bodyweight Advanced (4 day)
Upper and lower days for someone who already owns pull-ups and dips: archer and weighted variations, pistols, Nordics and skill holds. Add reps or a slower tempo, then the next variation.
- Advanced
- 4 days a week
- About 50 min
- Bodyweight
- Build muscle
-
High Intensity, Few Sets (4 day)
One all-out top set and one back-off set per exercise, nothing else. Sessions are short and brutal; recovery between them is the point. For people who hate long workouts and love hard ones.
- Advanced
- 4 days a week
- About 40 min
- Full gym
- Build muscle
-
Chest and Back Emphasis Block (5 day)
Five weeks with chest and back on the rise and everything else held at maintenance. Pairs of pushes and pulls most days, feedback sets next week's sets, week five is a deload.
- Advanced
- 5 days a week
- About 35 min
- Full gym
- Build muscle
-
Arms and Shoulders Emphasis Block (5 day)
Five weeks where biceps, triceps and side delts come first, trained four days of five, while chest, back and legs hold. Feedback sets next week's sets, week five is a deload.
- Advanced
- 5 days a week
- About 35 min
- Full gym
- Build muscle
-
Hypertrophy Block: Upper / Lower (6 day)
Three upper and three lower days in a six week block, each muscle three times a week. For someone who recovers well and has the days. Effort rises from your feedback, the last week is a deload.
- Advanced
- 6 days a week
- About 35 min
- Full gym
- Build muscle
-
Advanced Push / Pull / Legs (6 day)
The six-day split with the volume an advanced lifter needs: 15 to 20 sets per muscle a week, heavy day then pump day for each. Not for a first year of training.
- Advanced
- 6 days a week
- About 60 min
- Full gym
- Build muscle
-
Upper / Lower (6 day)
Three upper and three lower days a week, each with its own emphasis: heavy, moderate, pump. Every muscle three times a week. For advanced lifters with the recovery to match.
- Advanced
- 6 days a week
- About 55 min
- Full gym
- Build muscle
-
Six-Day Body-Part Split
Chest, back, shoulders, legs, arms, then a second legs day. The classic high-volume bodybuilding week: one body part gets everything, once, with a second leg day because legs need it.
- Advanced
- 6 days a week
- About 55 min
- Full gym
- Build muscle
-
Power and Size (6 day)
Two heavy days of threes and fives on the big lifts, then four hypertrophy days that cover every muscle twice. The strength-and-size week for someone who trains six days.
- Advanced
- 6 days a week
- About 55 min
- Full gym
- Build muscle
-
Full Body High Frequency (6 day)
Six short full-body days: the big lifts every other day at moderate loads, one or two sets per muscle per session. Volume adds up across the week while no single day wrecks you. Advanced only.
- Advanced
- 6 days a week
- About 35 min
- Full gym
- Build muscle
-
Strength Peak (4 day, 4 weeks)
Four weeks that climb from fives to a heavy single on squat, bench and deadlift, for a test day or a first meet. Run it after a block of volume, not instead of one. Assistance work shrinks as the weights rise.
- Advanced
- 4 days a week
- About 40 min
- Full gym
- Get stronger
-
Top Set and Back-offs (4 day)
Each main lift works up to one top set at a hard effort, then two or three back-off sets a little lighter. Loads come from how the top set felt, so the program bends with your day. For experienced lifters who rate their sets honestly.
- Advanced
- 4 days a week
- About 50 min
- Full gym
- Get stronger
-
High-Frequency Bench and Squat (4 day)
Squat and bench three times a week each at moderate loads and moderate reps: lots of practice, never to failure. Skill under the bar goes up fast. Deadlift once a week, light assistance. Advanced only.
- Advanced
- 4 days a week
- About 50 min
- Barbell and rack
- Get stronger
Not sure where to start? The app asks a few questions (your goal, experience, days a week and equipment) and recommends one. You can switch or edit any program, or build your own.