Workout plans

Pick a ready program for the days you can train and the equipment you have. Every plan lists each exercise with sets, reps and rest. Download it as a PDF or an Excel file, or train with it in the app.

Build your own planStart from a ready program or an empty day and make it yours.

All the programs

Full body · 3 days3 days a week · 60 min · BeginnerThree full body days with a barbell, dumbbells and machines. A solid first real program. Push, pull, legs · 3 days3 days a week · 60 min · Some experiencePush, pull and legs on separate days. Three days a week, or six if you have the time. Upper and lower · 4 days4 days a week · 60 min · Some experienceTwo upper and two lower days. Every muscle works twice a week in about an hour. Beginner gym · 3 days3 days a week · 45 min · BeginnerYour first gym plan: mostly machines, 45 minutes, the same simple structure each week. Dumbbells only · 3 days3 days a week · 45 min · BeginnerDumbbells and a flat bench, three full body days. Works at home or in a small gym. At home, no equipment · 3 days3 days a week · 30 min · BeginnerNo equipment, 30 minutes, three days a week. Rows use a sturdy table and a towel. Muscle-group split · 4 days4 days a week · 70 min · Some experienceChest, back, legs and shoulders each get their own day. For people with some gym experience. ABC split · 3 days3 days a week · 60 min · Some experienceThe classic three day split: chest and triceps, back and biceps, legs and shoulders.

Questions and answers

How do I pick a workout plan?

Start from the days you can really train in a bad week, not a good one. Three days fit full body or one push pull legs run. Four days fit upper lower or a split by muscle group. If you are new to the gym, take the beginner plan: it leans on machines you can learn in one session.

Can I train at home with these plans?

Yes. Two of the programs need no gym. One uses only dumbbells and a flat bench, the other needs no equipment at all.

How long should I stay on one plan?

Give a program at least eight weeks. Add weight or reps whenever you reach the top of the rep range in every set. Change plans when progress stalls for several weeks in a row, not because week three feels dull.

Do I need an account to read or download a plan?

No. The plans, the PDF and the Excel files open without signing up. An account is only for running a program in the app and logging it set by set.

Run a program in the app

Pick a program above, then enter your email. The app logs every set and shows what you lifted last time.

See a demo without signing up