itrain.ing

Positioning (simple)
- itrain.ing is a **free training program builder**.
- Plan strength blocks, then **share them as a single link**.
- No signup. No spreadsheets. Works on mobile. Coach/training-partner friendly.

Common search terms (what this covers)
- training program / workout program builder / strength program
- periodization / mesocycle / hypertrophy block / RPE / %1RM

Creator
- James L. Cowan (@jameslcowan) — https://x.com/jameslcowan

Routing (share link formats)
- Current (default): /app/<STATE>
- Legacy (still works): /p/<STATE>
- Legacy (still works): /#/p/<STATE>

Important: do not break shared links
- The URL/state contract must remain backward compatible.

Encoding (high level)
- The app compresses program JSON using lz-string, then base64url encodes it.
- The app currently emits a newer compact payload, but still decodes older payloads.

Program JSON schema (authoring shape, v1)
{
  "v": 1,
  "u": "lb" | "kg",
  "c": [{ "n": "Meso 1" }, ...],
  "weeks": [
    {
      "c": 0,
      "days": [
        {
          "label": "DAY 1 - MON",
          "rows": [
            { "ex": "", "mode": "", "sets": "", "reps": "", "load": "", "pct": "", "rpe": "", "rest": "" }
          ]
        }
      ]
    }
  ]
}

How to generate a real link
- If you can execute code: follow the app’s encoding (lz-string + base64url) and output /app/<STATE>.
- If you can’t: output the program JSON and tell the user to paste it into https://itrain.ing/app (the editor encodes the URL as they work).

Indexing guidance
- The homepage should be indexable.
- /app/*, /program/*, and /p/* should be noindex (user-generated, effectively infinite).

## Agent program tools
# itrain.ing

> Free fullbody program builder. Create an editable gym program, open an AI-created plan, and share it through the training family.

Agent guide: https://itrain.ing/agents/
Portable CLI: https://itrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain itrain.ing --agent claude --json
Schema: https://itrain.ing/api/training/schema
OpenAPI: https://itrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Four Week Full Body Gym Foundation](https://itrain.ing/programs/four-week-itrain-foundation/index.md)

## Guides
- [How Many Days a Week Should You Lift Weights?](https://itrain.ing/blog/how-many-days-a-week-should-you-lift/index.md): 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.
- [How to Choose a Workout Program That Fits You](https://itrain.ing/blog/how-to-choose-a-workout-program/index.md): 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.
- [How to Track Progress in the Gym: A Simple Log](https://itrain.ing/blog/how-to-track-progress-in-the-gym/index.md): 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.

## All pages (markdown)
- [Training program builder Share your whole program in one link](https://itrain.ing/index.md)
- [Create a program with your AI assistant](https://itrain.ing/agents/index.md)
- [Training guides](https://itrain.ing/blog/index.md)
- [How Many Days a Week Should You Lift Weights?](https://itrain.ing/blog/how-many-days-a-week-should-you-lift/index.md)
- [How to Choose a Workout Program That Fits You](https://itrain.ing/blog/how-to-choose-a-workout-program/index.md)
- [How to Track Progress in the Gym: A Simple Log](https://itrain.ing/blog/how-to-track-progress-in-the-gym/index.md)
- [Questions about itrain.ing](https://itrain.ing/faq/index.md)
- [Privacy Policy](https://itrain.ing/privacy/index.md)
- [Four Week Full Body Gym Foundation](https://itrain.ing/programs/four-week-itrain-foundation/index.md)
- [Terms of Service](https://itrain.ing/terms/index.md)