TRAINING PROGRAMS
Training programs
Training programs you can filter by days per week, equipment, and goal. Set counts, rep ranges, rest, and effort come from systematic reviews and meta-analyses. Each one loads straight into the app as a routine.
Pick a program
9 found
- 2/weekFull Body (2 Days a Week)Beginner · 1 sessionOne full-body session repeated twice a week. It sticks to compound lifts and wraps up in about 45 minutes. Two sessions still hit every muscle twice a week, so none of your limited time goes to waste.BarbellDumbbellCableGlutesBackShoulders
- 3/weekBodyweight Training (At Home, 3 Days)Beginner · 1 sessionA full-body session using nothing but your own weight, repeated three times a week. Since you can't add load, the rep counts run higher and the sets end close to failure to make up for it.No equipmentBackGlutesChest
- 3/weekDumbbell Full Body (At Home, 3 Days)Beginner · 1 sessionA full-body session covered by a single pair of dumbbells, repeated three times a week. Pushing, pulling, and legs come around every session, so nothing gets neglected even with minimal equipment.DumbbellGlutesShouldersChest
- 3/weekFull Body (3 Days a Week)Beginner · 3 sessionsThree sessions that each cover the whole body with different exercises. Every muscle gets worked three times a week while the per-session workload stays manageable. A good shape for your first few months.BarbellDumbbellMachineCableGlutesQuadsChest
- 3/weekBig 3 Strength Training (3 Days a Week)Intermediate · 3 sessionsBuilt around the squat, bench press, and deadlift with the weight on the bar as the goal. Low reps and long rests keep the quality of each set high.BarbellDumbbellMachineCableGlutesBackQuads
- 4/weekUpper/Lower Split (4 Days a Week)Intermediate · 4 sessionsSplits the body into upper and lower and runs four sessions a week (upper, lower, upper, lower). Every muscle gets hit twice weekly while the exercise count per session stays realistic. The standard shape for intermediates.BarbellDumbbellMachineCableGlutesQuadsBack
- 5/weekBody-Part Split (5 Days a Week)Advanced · 5 sessionsChest, back, shoulders, legs, and arms each get their own day — the classic five-way split. You get to focus on one area per session, but each muscle only gets worked once a week.BarbellDumbbellMachineCableChestShouldersBack
- 5/weekUpper/Lower + Push/Pull/Legs (5 Days)Advanced · 5 sessionsTwo upper/lower days plus three push, pull, and leg days. It fills the gap between an upper/lower split that's no longer enough and a six-day PPL that's too much. Every muscle still gets worked twice a week.BarbellDumbbellMachineCableBackQuadsGlutes
- 6/weekPush/Pull/Legs (6 Days a Week)Advanced · 6 sessionsThe push, pull, and legs split run twice through in a week for six sessions. Every muscle gets worked twice a week and this shape allows the most volume per muscle. For those whose recovery can keep up.BarbellDumbbellMachineCableBackShouldersQuads
Any of them will work, but the safest pick is the one you'll actually finish. Running a two-day program every week beats planning four days and managing two.