Programme library
26 programmes, ready to train
Structure you do not have to write yourself. Every programme lists the sessions, the movements and the equipment before you start, so you can tell whether it fits your week in about ten seconds.
- Importing copies it into your own plans — edit anything, keep everything.
- Read every one of them in full here, without an account.
Build Muscle
Splits that give each muscle a proper share of the week, from three full-body days to a six-day push, pull, legs rotation. Pick by how many days you can genuinely train, not by how many you would like to.
Booty Builder
A glute-emphasis programme across four days: two lower-body days built around the glutes, and two full upper-body days so nothing else stops progressing while they are the priority.
- 4 days a week
- 58 min
Barbell, Dumbbell, Cable Machine, Machine, Bench, Back Extension Bench, Resistance Band
Classic Five-Day Split
The five-day body-part split people call the bro split, with one thing changed: every muscle group is trained twice a week instead of once.
- 5 days a week
- 62 min
Barbell, Dumbbell, Cable Machine, Machine, Bench, Pull-Up Bar, EZ Bar, Back Extension Bench
Dumbbell-Only Home Builder
Four days a week — upper, lower, upper, lower — with nothing but a pair of adjustable dumbbells and a bench.
- 4 days a week
- 54 min
Dumbbell, Bench
Flat Stomach
A full-body programme with the midsection as the priority: four days a week, upper and lower alternating, with the core trained on all four of them through all five of the jobs it actually does — resisting extension, resisting rotation, resisting sideways bending, flexing the spine, and lifting the legs.
- 4 days a week
- 64 min
Barbell, Dumbbell, Cable Machine, Machine, Bench, Pull-Up Bar, Ab Wheel, Back Extension Bench, Rowing Machine, Stationary Bike
Full-Body Foundations
Three full-body sessions a week, built for somebody in their first year of lifting.
- 3 days a week
- 62 min
Barbell, Dumbbell, Machine, Cable Machine, Bench
Minimal Equipment Builder
Three full-body days a week with nothing but a doorway pull-up bar, a floor, and something to row under — a low bar, a sturdy table, or rings.
- 3 days a week
- 59 min
Bodyweight, Pull-Up Bar, Mat
Push / Pull / Legs
Six sessions a week — Push, Pull, Legs, then Push, Pull, Legs again, then a rest day.
- 6 days a week
- 58 min
Barbell, Dumbbell, Cable Machine, Machine, Bench, Pull-Up Bar, Dip Bars
Upper / Lower Split
Four days a week, alternating upper body and lower body, with the two halves of the week taking different angles on the same muscles.
- 4 days a week
- 60 min
Barbell, Dumbbell, Cable Machine, Machine, Bench, Pull-Up Bar, Back Extension Bench
Weight Loss
Resistance training as the backbone, with conditioning added around it rather than in place of it — keeping the muscle you have is what the training contributes. Sessions run from half an hour to just under an hour, and one needs nothing but a mat.
Bodyweight Foundations
Two half-hour strength sessions and three easy walks a week, and none of it needs equipment beyond something to row under.
- 4 sessions across 5 days
- 31 min
Bodyweight, Mat
Bodyweight Strength + Conditioning
Three full-body strength sessions and one conditioning session a week, using nothing but your body weight and something to hang from.
- 4 days a week
- 40 min
Bodyweight, Pull-Up Bar, Mat
Dumbbell Strength + Low-Impact Cardio
Three dumbbell strength sessions, one steady walk and one hill session a week, with nothing in it that jumps or lands.
- 5 days a week
- 37 min
Dumbbell, Bench, Bodyweight, Mat
Full Body Strength + Conditioning
Three full-body gym sessions a week, each one lifting first and conditioning last.
- 3 days a week
- 54 min
Barbell, Dumbbell, Machine, Cable Machine, Kettlebell, Rowing Machine, Bench, Bodyweight, Mat
Half-Hour Express
Five sessions a week that sit either side of half an hour: three short full-body strength days and two conditioning days.
- 5 days a week
- 28 min
Dumbbell, Bench, Bodyweight
Strength + Cardio Hybrid
Two strength days and two cardio days a week, kept in separate sessions so that neither one is the tired end of the other.
- 4 days a week
- 49 min
Barbell, Dumbbell, Machine, Cable Machine, Rowing Machine, Bench, Bodyweight, Mat
Walking + Strength Foundations
Two half-hour strength sessions and three walks a week, for somebody starting from nothing or coming back after a long time away.
- 4 sessions across 5 days
- 34 min
Dumbbell, Bench, Bodyweight, Mat
Cardio Health
Steady work, intervals and low-impact machine sessions for building a base that carries over into everything else. Start where your breathing is comfortable and let the minutes climb.
Beginner Run/Walk
A nineteen-week run/walk ladder, three days a week, that takes somebody who does not run to a continuous thirty-minute run.
- 3 days a week
- 40 min
Bodyweight, Mat
Daily Cardio Foundations
Five easy walks a week, around twenty-five minutes each, with nothing hard in it anywhere.
- 5 days a week
- 29 min
Bodyweight, Mat
Equipment-Free Cardio
Three walks and two conditioning days a week, needing no equipment and no gym.
- 5 days a week
- 46 min
Bodyweight, Mat
HIIT Conditioning
Two interval days and three easy days a week, for somebody with a base already built.
- 5 days a week
- 53 min
Rowing Machine, Stationary Bike, Assault Bike, Elliptical, Mat
Low-Impact Cardio
Five machine sessions a week — bike, rower, elliptical and one stair session — delivering a hundred and seventy moderate-equivalent minutes against a guideline that asks for a hundred and fifty to three hundred.
- 5 days a week
- 48 min
Stationary Bike, Rowing Machine, Elliptical, Stair Climber, Mat
Steady-State Endurance Builder
Four longer sessions a week — a run, a bike, a row and a swim or cross-trainer — for somebody who can already do forty minutes of continuous easy work.
- 4 days a week
- 57 min
Bodyweight, Bike, Rowing Machine, Pool, Mat
Mobility
Range you can actually use — controlled, and strong at the end of it, which is what separates mobility from stretching. Short sessions designed to be done often: a few minutes before you train, or on their own on the days between.
Desk Reset
Desk Reset is five minutes of standing mobility you can do beside a desk, in work clothes, without a mat.
- 5 days a week
- 5 min
Bodyweight
End-Range Strength
End-Range Strength is a twenty-five-minute standalone session, three days a week, for somebody who already has range and wants to be strong in it.
- 3 days a week
- 25 min
Bodyweight, Mat, Dumbbell, Foam Roller
Mobility Foundations
Mobility Foundations is a twenty-one-minute standalone session, three days a week, for somebody starting from scratch.
- 3 days a week
- 21 min
Bodyweight, Mat, Foam Roller
Movement Prep
Movement Prep is a six-minute dynamic warm-up you run immediately before you train, not a session in its own right.
- 5 sessions across 4 days
- 6 min
Bodyweight
The Daily Ten
The Daily Ten is a ten-minute standalone mobility session with six different days, so nothing repeats until the seventh.
- 6 days a week
- 10 min
Bodyweight, Mat
Pick one and start this week
Import a programme, log the sets as you do them, and let the charts show you whether it is working. Starter is free, with no card.