Progressive overload
Adding weight, reps or sets over time, and how to plan it.
In the app
Programs, exercises, theory.
Nine programs, 1394 movements, and the concepts behind them. All inside the app.
Programs
Nine programs, ready to run.
Pick one, follow the plan, adapt it as you go.
Beginner
Full body
Three sessions a week, every muscle group each time.
No equipmentBodyweight
Push, pull, squat and core. No equipment needed.
4 daysUpper / Lower
Upper body and lower body, each trained twice a week.
DumbbellsPPL — free weights
Push, pull, legs on rotation. Dumbbells only, six days.
MachinesPPL — machines
Same split, machines only. Easier to load on your own.
AdvancedBro split
One muscle group per session.
Power + sizePHUL
Two heavy days, two volume days, upper and lower each time.
5 daysPHAT
Two power days, three hypertrophy days opening on speed work.
StrengthStrongLifts 5×5
Five barbell lifts, five sets of five, three days a week.
Exercises
330 exercises
323 exercises
203 exercises
176 exercises
163 exercises
145 exercises
37 exercises
17 exercises
1394 exercises, by muscle.
Pick a muscle group, then the exact muscle.
330 exercises
Arms
Biceps, triceps, forearms
323 exercises
Legs
Glutes, quads, hamstrings, calves
203 exercises
Back
Upper back, lats, traps, spine
176 exercises
Core
Abs and the whole midsection
163 exercises
Chest
Pectorals, serratus anterior
145 exercises
Shoulders
Front, side and rear delts
37 exercises
Cardio
Machines and bodyweight conditioning
17 exercises
Neck
Levator scapulae and cervical spine
General knowledge
Strength training, explained.
The concepts behind every program, in plain language.
Sets, reps & rest
Rep ranges and rest times for strength, size or endurance.
Recovery & sleep
How much sleep and how many rest days a training week needs.
Protein & nutrition
Daily protein, calories and macros around training.
Form & technique
Range of motion, tempo and the common technique errors.
Plateaus & deloads
Spotting a stall, and how to run a deload week.
Nutrition
What to eat, and how much.
Protein, calories, hydration, and the supplements worth buying.
Protein intake
Grams per kilo of bodyweight, and where to get them.
Calories: surplus vs deficit
Estimating your maintenance, then eating above or below it.
Hydration
How much water a training day needs.
Meal timing
What to eat before and after a session.
Supplements that work
Creatine, protein powder, caffeine: doses and evidence.
Alcohol & recovery
Effect on sleep, protein synthesis and next-day performance.