Proven strength training programs for all experience levels. Download to the iOS app and start building strength today.
A classic 3-day full-body program based on linear progression. Perfect for beginners or anyone returning to lifting. Focus on the big compound lifts with simple, effective programming.
A 4-day upper/lower split optimized for muscle growth. Two upper days and two lower days per week with varied rep ranges. Great for intermediate lifters looking to build size and strength.
A complete 3-day program using only dumbbells. Perfect for home gyms or when you only have access to dumbbells. Covers all major movement patterns with smart exercise selection.
The gold standard 6-day bodybuilding split. Each muscle group trained twice per week with dedicated push, pull, and leg days. High volume for maximum hypertrophy. Best for intermediate to advanced lifters with time to commit.
A no-nonsense 2-day program for busy people. Focus on the big compound lifts that give you the most bang for your buck. Perfect for those with limited gym time who still want to build real strength.
A complete strength program using just your bodyweight. Perfect for home workouts, travel, or when you can't get to the gym. Requires only a pull-up bar for best results.
Based on Jim Wendler's 5/3/1 methodology. Focus on the four main lifts with structured progression and accessory work. Perfect for intermediate lifters who want long-term strength gains.