Workout Plans & Programs

Build your own plans or grab proven programs from the store. Swap exercises, set reps, rests & progressions. Your analytics and PRs update automatically.

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Man doing pushups and woman doing lunges at home using basic equipment — Train together at home: lunges, pushups, and simple gear.

Flexible Planner

Build upper/lower, PPL, full-body, or custom blocks. Add supersets, circuits, tempo, rest timers & RPE.

Swap exercises Superset & circuits Tempo / Rest

Smart Progressions

Linear, double-progression, %1RM, or RPE-based. The planner suggests next loads and flags PRs.

%1RM RPE Auto-PRs

Sample Programs

click a card to view the example week

Beginner Full-Body (4 weeks)

3 days/week · compound focus · linear load bumps

Upper/Lower Split (8 weeks)

4 days/week · pulls & presses · lower strength blocks

Push · Pull · Legs (6 weeks)

6 days/fortnight · hypertrophy emphasis · optional RPE

Beginner Full-Body — Week 1

Day	Exercise	Sets × Reps	Notes
Mon	Back Squat	3×5	Linear +5 lb next session
	Bench Press	3×5	Tempo 3-0-1
	Lat Pulldown	3×8	Double progression
	Plank	3×45s	Rest 60–90s
Wed	Deadlift	1×5	+10 lb next session
	Overhead Press	3×5	RPE 8
	DB Row	3×10	Each side
	Side Plank	3×30s	Each side
Fri	Back Squat	3×5	As Monday
	Bench Press	3×5	As Monday
	Leg Curl	3×12	1–2 reps in reserve
	Hanging Knee Raise	3×10	Controlled

Upper/Lower Split — Week 1

Day	Exercise	Sets × Reps	Notes
Upper A	Bench Press	5×5	80–85% 1RM
	Row	4×8	Controlled
	Incline DB Press	3×10	2 RIR
	Face Pull	3×12	—
Lower A	Back Squat	5×5	80–85%
	RDL	4×8	Hamstring focus
	Leg Press	3×12	—
	Calf Raise	3×15	—

Example analytics: estimated training volume (tonnage) trending up across weeks.

Push · Pull · Legs — Week 1

Day	Key Lifts	Sets × Reps	Progression
Push	Bench, OHP, Dips	3–5×5–10	Double progression
Pull	Deadlift, Row, Pull-ups	3–5×3–10	%1RM + RPE
Legs	Squat, RDL, Lunges	3–5×5–12	Linear + % deload week 4

Example analytics: estimated 1RM moving upward (bench shown).

Start with a template Beginner Strength Hypertrophy PPL Upper/Lower

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