Training Programs
21 free, structured programs. All levels. Progressive overload built-in.
Pick Your Starting Point
Choose based on your experience level. Consistency beats intensity.
Complete Beginner
New to training? Start here. 3x/week, master form, build foundation.
Start ProgramAll 21 Programs
Every program follows progressive overload. Pick one and commit for 8-12 weeks.
Push-Up Restart
Best for: Getting back into training
7 short daily sessions to rebuild push-up consistency and confidence. No equipment needed.
Complete Beginner
Best for: Building strength fundamentals
Master proper form on all major lifts and establish consistent training habits.
Bodyweight Basics
Best for: Training at home with no equipment
Build real functional strength with progressive calisthenics.
8-Week Bodyweight Complete
Best for: Serious calisthenics progression
Work toward your first unassisted pull-up with structured upper body progression.
Glute & Lower Body
Best for: Glute-focused strength
Develop proper glute activation and foundational lower body strength.
Active Women 40+
Best for: Joint-friendly training
Build strength safely without stressing knees and hips.
Upper/Lower Split
Best for: Balanced muscle building
Build muscle in all groups with optimal 2x weekly frequency per muscle.
Strength Foundation
Best for: Mastering the big three
Master squat, bench press, and deadlift through percentage-based periodization.
Fat Loss Accelerator
Best for: Burning fat while preserving muscle
Designed to support fat loss while preserving muscle through hybrid strength and HIIT.
3-Day Split
Best for: Synergistic muscle pairing
Build muscle with paired push and pull movements for optimal recovery.
Classic Bro Split
Best for: High-volume muscle development
High-volume training with dedicated days for each major muscle group.
PPL 3-Day
Best for: Balanced PPL training
Develop balanced muscularity with movement-pattern based organization.
Full Body Compound
Best for: Building compound strength
Build foundational strength with big three lifts and progressive overload.
Young & Fit (18-25)
Best for: High-frequency glute training
High-frequency glute-focused training designed for younger lifters.
12-Week Glute Growth
Best for: Comprehensive glute development
Build comprehensive glute development hitting all angles and muscle fibers.
6-Week Glute Challenge
Best for: Intensive glute block
Intensive 6-week glute block with barbell focus and weekly progression targets.
Push/Pull/Legs
Best for: Advanced hypertrophy
Built for long-term hypertrophy with 2x weekly frequency per muscle group.
Powerlifting Peaking
Best for: Competition prep
Peak strength for competition with periodized intensity buildup.
6-Day Light/Heavy
Best for: Advanced periodization
Light/heavy periodization for experienced lifters seeking continued strength gains.
TT 4-Day Split
Best for: Upper-lower hypertrophy
Build balanced muscle with specialized A/B variations and deloads.
Elite Hybrid
Best for: Strength-hypertrophy hybrid
Combine strength and hypertrophy methodologies for comprehensive development.
Elite 2 Program
Best for: Advanced periodized training
Advanced periodization and volume management for experienced lifters.
All programs are structured templates built around standard progressive overload principles. They are designed as practical starting points, not individualized prescriptions. How programs are built.
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, open the app, and start your first session. Progress tracking and next-session suggestions are built in.
Start Training in App