Pick Your Starting Point
Choose based on your experience level. Consistency beats intensity.
1
Complete Beginner
New to training? Start here. 3x/week, master form, build foundation.
Start Program
2
Upper/Lower Split
6+ months experience? Level up with 4x/week split training.
View Program
3
Push/Pull/Legs
2+ years training? Maximize gains with 6x/week PPL split.
Explore Plan
All 21 Programs
Every program follows progressive overload. Pick one and commit for 8-12 weeks.
Beginner
Most Popular
Complete Beginner
Master form and build solid foundation
3x/week
12 weeks
Start Program
Beginner
Bodyweight Basics
Build strength at home with zero equipment
4x/week
8 weeks
Start Program
Beginner
8-Week Bodyweight Complete
Progressive calisthenics for serious strength
5x/week
8 weeks
Start Program
Beginner
Women
Glute & Lower Body
Build strong, shapely glutes with women-focused training
3x/week
4 weeks
Start Program
Beginner
40+
Active Women 40+
Joint-friendly glute training for active women
3x/week
6 weeks
Start Program
Intermediate
Muscle
Upper/Lower Split
Balanced size and strength gains
4x/week
16 weeks
Start Program
Intermediate
Strength
Strength Foundation
Build serious powerlifting strength
4x/week
12 weeks
Start Program
Intermediate
Fat Loss Accelerator
High-intensity metabolic conditioning
5x/week
12 weeks
Start Program
Intermediate
3-Day Split
Classic chest/back/legs split for growth
3x/week
12 weeks
Start Program
Intermediate
PPL 3-Day
Push/pull/legs for intermediate lifters
3x/week
12 weeks
Start Program
Intermediate
Full Body Compound
High-frequency compound movement training
3x/week
12 weeks
Start Program
Intermediate
18-25
Young & Fit (18-25)
High-intensity glute growth for young women
4x/week
8 weeks
Start Program
Intermediate
Popular
12-Week Glute Growth
Comprehensive program for maximum glute development
3x/week
12 weeks
Start Program
Intermediate
Challenge
6-Week Glute Challenge
Intensive challenge for rapid glute gains
3x/week
6 weeks
Start Program
Advanced
Push/Pull/Legs
Maximize muscle with popular PPL split
6x/week
20 weeks
Start Program
Advanced
Powerlifting Peaking
Peak strength for competition day
4x/week
16 weeks
Start Program
Advanced
6-Day Light/Heavy
Double stimulation with smart intensity variation
6x/week
16 weeks
Start Program
Advanced
TT 4-Day Split
Time-tested torso/limbs split for growth
4x/week
12 weeks
Start Program
Expert
Elite Hybrid
Advanced conjugate method training
4x/week
Ongoing
Start Program
Expert+
Elite 2 Program
Block periodization for top athletes
4-5x/week
16-20 weeks
Start Program
Common Questions
New to training? Start with Complete Beginner. 6+ months experience? Try Upper/Lower Split. 2+ years? Push/Pull/Legs is optimal.
Complete the full duration (8-20 weeks). Then progress to a more advanced program or repeat with heavier weights. Don't program hop.
Yes. Swap similar exercises if needed. The core structure (sets, reps, progression) should stay the same for best results.
Quality fitness guidance shouldn't be behind a paywall. Everyone deserves access to popular training methods.
Ready to Start?
Pick a program that matches your level. Commit to the process. Watch your body transform.
Open App & Start Training