STARK / The app
A workout program app with 30+ ready-made plans
A program on paper tells you what to do; an app also tells you how much to lift and keeps track of every session. STARK ships with 30+ strength training programs for every level, from 3 to 6 days a week; the 9 main ones are laid out below.
Updated October 30, 2026 · Written by the STARK team. We make STARK, so we say it upfront.
Short answer: STARK offers 30+ workout programs, from a 3-day full body to the 5-day PHAT, with or without equipment. Choose by level and by the number of days you have; the app shows the session of the day, your previous weights and suggests the next load.
The 9 main programs at a glance
| Program | Level | Days/week | Session | Equipment |
|---|---|---|---|---|
| Full body | Beginner | 3 | 60 min | Barbell, dumbbells, machines |
| Bodyweight | Beginner | 3 | 40 min | A bar to hang from, nothing else |
| Upper / Lower | Intermediate | 4 | 70 min | Full gym |
| PPL — free weights | Intermediate | 6 | 60 min | Dumbbells and a bench |
| PPL — machines | Beginner | 6 | 55 min | Machines and cables |
| Bro split | Advanced | 5 | 65 min | Full gym |
| PHUL | Intermediate | 4 | 75 min | Full gym |
| PHAT | Advanced | 5 | 80 min | Full gym |
| StrongLifts 5×5 | Beginner | 3 | 50 min | Barbell and a rack |
Each program page lists every session, exercise, set and rep range, and its progression rule.
Which program should you choose?
Start from the number of days you can really train, then your level:
- 3 days: Full body or StrongLifts 5×5 when you are starting out; Bodyweight with no equipment.
- 4 days: Upper / Lower, or PHUL to work on strength and size in the same week.
- 5 days: Bro split or PHAT, for lifters with three years of training or more.
- 6 days: push / pull / legs, with dumbbells or on machines.
Still unsure? Our guide on how to choose a program and the beginner program guide go further.
What the app does that a PDF cannot
- The session of the day opens with the exercises, sets and rep ranges already in place.
- Your previous weights appear on every set, and the next load is suggested.
- Warm-up and plates calculated before the heavy sets, and the rest timer starts on iPhone or Apple Watch.
- Every exercise has a video and form cues, so you are never stuck on an unfamiliar name.
- The weekly muscle review shows whether the week covered every muscle group.
How do you progress on a program?
Every STARK program comes with a simple rule. On the full body, for example: add 2.5 kg to the bar as soon as you hit the top of the rep range on every set. The app shows when you get there, so you never have to remember it.
The method behind it is explained in our guide to progressive overload.
Start a program at your next session
Free, no ads, for iPhone and Apple Watch. Pick a program and the app takes care of the rest.
Frequently asked questions
What is the best app to follow a workout program?
An app that shows the session of the day with your previous weights and suggests the next load. STARK does this on iPhone and Apple Watch with 30+ ready-made programs, from a 3-day full body to the 5-day PHAT, and its core features free.
Are the programs free?
The app offers 30+ programs; the 9 main ones are described for free on this site, session by session. In the app, the free version includes ready-made programs and Premium adds more.
Which program should a beginner choose?
Full body three times a week, or StrongLifts 5×5 if you want to stick to the barbell basics. Without equipment, the bodyweight program. All three take 40 to 60 minutes a session.
Can I create my own program in STARK?
Yes. If you already have a routine, rebuild it in STARK and log it the same way; the app keeps your loads and suggests the next one.
How long should I follow a program?
As long as you keep progressing. Change when your main lifts stall for several weeks despite good sleep and eating, not because you are bored after a fortnight.