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Explore programs, exercises, and your logs.
3-Day Beginner Full Body
A balanced plan for those new to fitness, hitting all major muscle groups three times a week.
Beginner
3 days/week
4 weeks
4-Day Upper/Lower Split
An intermediate program that splits training into upper and lower body days for increased volume and focus.
Intermediate
4 days/week
8 weeks
5-Day Bodybuilding Split
An advanced split focusing on one muscle group per day to maximize muscle growth (hypertrophy).
Advanced
5 days/week
12 weeks
2-Day Low-Impact Mobility
A gentle routine designed to improve flexibility, joint health, and reduce stiffness. Perfect for active recovery.
Beginner
2 days/week
6 weeks