Every program.
One place.
Free training programs for strength, muscle, sport and busy weeks, ready to edit and share.
Start here
Start here
9 programs
No programs match. Try a different search or category.
Your week at a glance
Every day, exercise, set and rest time on one screen, before you walk into the gym.
Open this programLOWER STRENGTH - MON
- Box jump4×5 · RPE 6
- Back squat4×8 · 67%
- Romanian deadlift3×10 · RPE 7
- Nordic curl3×12 · RPE 7
- Copenhagen plank3×12 · RPE 7
UPPER STRENGTH - TUE
- Medicine ball chest pass4×5 · RPE 6
- Bench press4×8 · 67%
- Pull-up3×10 · RPE 7
- One-arm dumbbell row3×12 · RPE 7
- Face pull3×12 · RPE 7
LOWER POWER - THU
- Power clean4×4 · 65%
- Broad jump4×5 · RPE 6
- Trap bar deadlift4×8 · 67%
- Bulgarian split squat3×10 · RPE 7
- Sprint6×1 · RPE 7
UPPER POWER - FRI
- Medicine ball rotational throw4×5 · RPE 6
- Push press4×8 · 67%
- Barbell row3×10 · RPE 7
- Dip3×12 · RPE 7
- Pallof press3×12 · RPE 7
Powerlifting to recovery
Twenty builders, one for each way you train.
Open AI-made plans
Bring a generated plan in and edit it.
Share in one link
Send a full program to anyone.
What the research says
The World Health Organization physical activity fact sheet reports that 31% of adults, about 1.8 billion people, miss the target of 150 minutes of moderate activity per week. Source
Each extra weekly set added about 0.37% to the gain in muscle size, and higher volumes beat lower ones by 3.9%. 4. It tells you how to progress. Look for a rule such as "add 2.5 kg when you hit the top of the rep range." No rule means no plan. 5. It plans for change. A meta-analysis of periodized training pooled 81 effects from 18 studies. Source
Differences in muscle thickness and endurance were under 1 mm and under 1%. Source
Guides
All guides4 min read
How Many Days a Week Should You Lift Weights?
Two, three, four or five days? See what the research says about lifting frequency, then pick a weekly structure that fits your schedule and goal.
4 min read
How to Choose a Workout Program That Fits You
Pick a gym program by goal, experience and schedule. Use five checks, research-backed volume and frequency targets, and a sample week to start today.
5 min read
How to Track Progress in the Gym: A Simple Log
Log the right numbers, spot real progress and know when to add weight or reps. A simple gym tracking method with research-backed progression rules.
"Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference."
Schoenfeld, Grgic and Krieger, How many times per week should a muscle be trained to maximize muscle hypertrophy?, Journal of Sports Sciences, 2019