Workouts
Library, templates and your weekly split
My split
Build your Mon–Sun week
Your scheme
3 x 10-12 suggested for your goal
Muscle recovery
Based on your logged workouts. Tap a muscle to see exercises that train it.
—
Days since your last workout
7
Fresh muscle groups
Ready-made templates
Full Body Strength Training
Compound-focused session hitting every major muscle group.
- • Barbell Back Squat
- • Barbell Bench Press
- • Barbell Row
- • Overhead Press
- • Plank
Upper Body Power
Heavy pressing and pulling for upper-body force production.
- • Barbell Bench Press
- • Pull-Up
- • Overhead Press
- • Barbell Row
- • Close-Grip Bench Press
HIIT Cardio Blast
Short, sharp intervals to torch calories and build engine.
- • Burpee
- • Kettlebell Swing
- • HIIT Intervals
Endurance Running Plan
Aerobic base building with a progressive weekly distance.
- • Steady-State Run
- • Incline Treadmill Walk
Daily Flexibility Routine
Quick daily mobility flow to stay loose between sessions.
- • Plank
- • Back Extension
- • Standing Calf Raise
Leg Day Builder
Quads, hams, glutes and calves in one complete session.
- • Barbell Back Squat
- • Romanian Deadlift
- • Bulgarian Split Squat
- • Barbell Hip Thrust
- • Standing Calf Raise
Exercise library
Incline Dumbbell Press
Upper pectorals · Front delts, triceps
Pressing on a 30° incline biases the clavicular head of the chest for a fuller upper shelf.
Barbell Bench Press
Pectoralis major · Triceps, front delts
The benchmark horizontal press for chest strength and mass.
Push-Up
Pectoralis major · Core, triceps
Bodyweight staple that builds pressing strength anywhere.
Chest Dip
Lower pectorals · Triceps
Leaning forward on dips shifts load to the lower chest.
Cable Crossover Fly
Pectoralis major · Front delts
Constant-tension isolation that finishes the chest with a strong stretch.
Pull-Up
Latissimus dorsi · Biceps, mid back
The best measure of relative upper-body pulling strength.
Lat Pulldown
Latissimus dorsi · Biceps, rear delts
Scalable vertical pull to build lat width.
Barbell Row
Mid back · Lats, biceps
Horizontal pull that thickens the entire back.
Face Pull
Rear delts, traps · Rotator cuff
Shoulder-health staple that balances heavy pressing.
Back Extension
Erector spinae · Glutes, hamstrings
Strengthens the posterior chain and bulletproofs the lower back.
Overhead Press
Anterior deltoid · Triceps, upper chest
Vertical pressing strength that carries over to everything.
Dumbbell Lateral Raise
Lateral deltoid · Traps
The width builder — light weight, high quality reps.
Rear Delt Fly
Posterior deltoid · Traps, rhomboids
Rounds out the delts and improves posture.
Arnold Press
Anterior deltoid · Side delts, triceps
Rotational press that hits front and side delts in one motion.
Barbell Curl
Biceps brachii · Forearms
Classic mass builder for the biceps peak and thickness.
Hammer Curl
Brachialis · Forearms
Neutral-grip curl that builds arm thickness and grip.
Incline Dumbbell Curl
Biceps long head · Forearms
Stretched-position curl for the long head of the biceps.
Close-Grip Bench Press
Triceps brachii · Chest, front delts
Heaviest way to load the triceps directly.
Overhead Triceps Extension
Triceps long head · Shoulders
Overhead position stretches the long head for growth.
Cable Pushdown
Triceps brachii · Forearms
Simple, joint-friendly triceps pump work.
Barbell Back Squat
Quadriceps · Glutes, core
The king of lower-body strength and size.
Romanian Deadlift
Hamstrings · Glutes, lower back
Hip hinge that builds hamstrings and posterior chain.
Bulgarian Split Squat
Quadriceps · Glutes, adductors
Brutally effective single-leg builder that fixes imbalances.
Barbell Hip Thrust
Gluteus maximus · Hamstrings
Highest glute activation of any loaded movement.
Standing Calf Raise
Gastrocnemius · Soleus
High-frequency, high-rep work grows stubborn calves.
Walking Lunge
Quadriceps · Glutes, core
Loaded carry-meets-lunge for legs and conditioning.
Plank
Transverse abdominis · Shoulders, glutes
Anti-extension hold that teaches true bracing.
Hanging Leg Raise
Lower abs · Hip flexors, grip
Advanced lower-ab work with a big range of motion.
Cable Crunch
Rectus abdominis · Obliques
Loadable ab flexion you can progressively overload.
Conventional Deadlift
Posterior chain · Traps, grip, core
Total-body strength lift — heavy, technical, hugely effective.
Kettlebell Swing
Glutes, hamstrings · Core, shoulders
Explosive hinge that trains power and conditioning together.
Burpee
Full body · Cardio system
Full-body conditioning with zero equipment.
HIIT Intervals
Cardiovascular · Legs, core
Short maximal efforts with brief rest to spike conditioning.
Steady-State Run
Cardiovascular · Legs
Zone 2 aerobic base work — conversational pace.
Rowing Intervals
Cardiovascular · Back, legs
Low-impact full-body conditioning with a strong pull component.
Incline Treadmill Walk
Cardiovascular · Calves, glutes
Low-fatigue fat-loss cardio that won't hurt recovery.