00Programs · The rack
15 programs
in the rack.
Pick a program that matches your level and equipment. Set your training max. Show up and lift. Or build your own from scratch if nothing here fits.
01Built-in programs
Intermediate4D · 12W
5/3/1 Strength
BarbellStrength
View →Beginner3D · 12W
5x5 Strength
BarbellStrength
View →Intermediate6D · 8W
Push/Pull/Legs (PPL)
Full gymHypertrophy
View →Intermediate4D · 12W
Upper/Lower Split (PHUL)
Full gymHypertrophy + Strength
View →Beginner3D · 8W
Beginner Body Builder (Hypertrophy)
Full gymHypertrophy
View →Intermediate5D · 8W
Bro Split
Full gymHypertrophy
View →Beginner4D · 8W
Glute & Curves (Gym Edition)
Full gymGlutes + Curves
View →Beginner4D · 8W
Glute & Curves (Dumbbell Edition)
DumbbellsGlutes + Curves
View →Beginner3D · 8W
Dumbbell Full Body
DumbbellsGeneral strength
View →Intermediate4D · 8W
Dumbbell Upper/Lower
DumbbellsGeneral strength
View →Beginner3D · 8W
Kettlebell Full Body
KettlebellsGeneral conditioning
View →Intermediate4D · 8W
Kettlebell Upper/Lower
KettlebellsGeneral conditioning
View →Beginner3D · 8W
Bodyweight Basics
NoneBodyweight
View →Intermediate3D · 8W
HIT Low-Volume Strength
Full gymStrength (low volume)
View →Beginner5D · 4W
Stretch & Recovery
NoneRecovery
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