Programs
4 guides
Program library
Workout Program Guides
Fact-checked breakdowns of the training programs lifters actually search for, each with a sample week and a live calculator, so you can start the program correctly the same day you find it.
Categories
3 training styles
Purpose
Learn it, then import it
Before / after
Watch a messy plan become a trackable session
Pick a real format lifters actually get their plans in. This is a preview of the output — the app parses the language and format automatically, in seconds.
Coach Tom
online
push day 💪
1) bench 4x5 80kg2) ohp 3x8 503) incline db press 3x10 30 each4) cable lat raise 3x15 10kg5) tricep pushdown 3x12 25kg6) skull crushers 3x12 20kg
rpe 8 on everything, add 2.5kg if all reps hit
9:14 AM
Repport session
Push Day A
| Exercise | Sets | Reps | Load |
|---|---|---|---|
| Bench Press | 4 | 5 | 80 kg |
| Overhead Press | 3 | 8 | 50 kg |
| Incline DB Press | 3 | 10 | 30 kg |
| Cable Lateral Raise | 3 | 15 | 10 kg |
| Tricep Pushdown | 3 | 12 | 25 kg |
| Skull Crushers | 3 | 12 | 20 kg |
Demo preview of the import output. In the app, real plans in any language or format are parsed automatically — this page doesn't run the live parser.
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5/3/1 for Beginners
Jim Wendler's simplified 5/3/1 template: three lifts a week, Training Max percentages, and First Set Last volume work. Learn the structure and track it without manual spreadsheet entry.
5/3/1 · 3 days/week · beginner
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GZCLP
Cody Lefever's tiered linear progression: a heavy T1 main lift, a moderate-volume T2 secondary lift, and light T3 accessory work, run four days a week until each tier stalls out.
Linear progression · 4 days/week · beginner
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Reddit PPL
The r/Fitness wiki's recommended 6-day push/pull/legs routine: linear progression on the big compounds, hypertrophy accessories to build size around them.
Hypertrophy · 6 days/week · beginner
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StrongLifts 5x5
Mehdi's classic beginner barbell program: two alternating full-body workouts, 5 sets of 5 reps, and a fixed weight jump every session until progress stalls.
Linear progression · 3 days/week · beginner