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Features

Workouts are simplified for users who are new to fitness to build consistency and reduce injury risk.
Simplify your workouts.
Some preferences are hidden while this is active. This cannot be reselected after being switched off.
What's this?
2-Day Full-Body
Day 1: (Full Body, Core) Hip Extension, Carry, Vertical Push, Vertical Pull
Day 2: (Full Body, Core) Rotation, Horizontal Push, Horizontal Pull, Knee Flexion
3-Day Push/Pull/Legs
Day 1: (Upper Body Pull, Core) Carry, Horizontal Pull, Vertical Pull
Day 2: (Upper Body Push, Core) Rotation, Horizontal Push, Vertical Push
Day 3: (Lower Body, Core) Hip Extension, Knee Flexion
3-Day Upper/Lower/Full-Body
Day 1: (Lower Body, Core) Hip Extension, Knee Flexion
Day 2: (Upper Body, Core) Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull
Day 3: (Full Body, Core) Carry, Rotation
4-Day Push/Pull/Legs/Full-Body
Day 1: (Upper Body Pull, Core) Horizontal Pull, Vertical Pull
Day 2: (Upper Body Push, Core) Horizontal Push, Vertical Push
Day 3: (Lower Body, Core) Hip Extension, Knee Flexion
Day 4: (Full Body, Core) Carry, Rotation
4-Day Upper/Lower
Day 1: (Upper Body, Core) Vertical Push, Vertical Pull
Day 2: (Lower Body, Core) Hip Extension, Carry
Day 3: (Upper Body, Core) Horizontal Push, Horizontal Pull
Day 4: (Lower Body, Core) Rotation, Knee Flexion
5-Day Push/Pull/Legs/Upper/Lower
Day 1: (Upper Body Pull, Core) Horizontal Pull, Vertical Pull
Day 2: (Upper Body Push, Core) Horizontal Push, Vertical Push
Day 3: (Lower Body, Core) Hip Extension
Day 4: (Upper Body, Core) Carry, Rotation
Day 5: (Lower Body, Core) Squat, Lunge
What's this?
None - Set and rep targets are disabled. Manual set/rep tracking is required for muscle targets.
Light - The target range for muscle failure will consist of few sets of many reps—ideal for lifting lighter weights and building muscular endurance.
Medium - The target range for muscle failure will consist of a medial number of sets and reps—ideal for lifting medium weights and building muscle mass.
Heavy - The target range for muscle failure will consist of many sets of few reps—ideal for lifting heavy weights and building muscular strength.
Beginner lifters should not immediately train heavy. Tendons lag behind muscles by 2-5 years in strength adaption. Don’t push harder or increase your loads at a rate faster than what your tendons can adapt to.
Exercises are chosen from equipment you have access to — no pullups without a pullup bar or fitness rings.
What equipment do you have access to workout with?
Exercises that require equipment you don't have will be excluded from your workouts.
What days do you want to receive new strengthening workouts?
If "Include Rest-Day Mobility Workouts" is checked, you will receive new mobility workouts on unselected days.
Optional mobility workouts on rest days.
Include workouts on your rest days with core, mobility, flexibility, injury prevention, and rehabilitation exercises.
Optional sports, injury prevention, and rehabilitation exercises.
Focus areas to stretch and strengthen for injury prevention. Includes balance training.
You will see one additional exercise for each prehab focus area selected.
Edit Prehab Skills
Include all refreshed exercises, skipping exercises if they have a refresh date.
Count
1

What skills to focus on?
Include all refreshed exercises, skipping exercises if they have a refresh date.
Count
1

Include all refreshed exercises, skipping exercises if they have a refresh date.
Count
1

⚠ Focuses on body mechanics and muscle activation for injured muscles.
This will lower your progression level of every exercise that impacts the injured muscle, and will alter your workout to restore it's strength without straining it.
Include additional plyometric and strengthening exercises that focus on the movements involved in a particular sport.
Not recommended until you possess adequate core strength, balance, range of motion, and joint stability — minimum 2 years after starting strength training. For injury prevention exercises, see "Include Rest-Day Mobility Workouts" → "Prehab Focus".
Customize how often you want to deload. Built-in deload weeks automatically adjust your workout to prevent overtraining.
18
After how many weeks of strength training do you want to take a deload week?
Deload weeks are crucial for mitigating fatigue injuries, allowing joints to recover from repeated stress, and preventing muscle growth stagnation. Heavy lifters should deload more often than others.
Customize muscles worked in the warmup and cooldown sections.
Edit Mobility Muscle Targets
Abdominals
1

Biceps
0

Calves
0

Front Deltoid
0

Front Deltoid, Lateral Deltoid, Rear Deltoid
1

Lateral Deltoid
0

Rear Deltoid
0

Forearms
0

Glute Max
0

Glute Max, Glute Med/Min
1

Glute Med/Min
0

Hamstrings
1

Hip Adductors
1

Hip Flexors
1

Latissimus Dorsi
1

Obliques
1

Pectorals
1

Quadriceps
1

Rhomboids
0

Rotator Cuffs
0

Serratus Anterior
0

Spinal Erectors
1

Tibialis Anterior
0

Trapezius
1

Triceps
0

Customize muscle targets for the warmup section. These will be intersected with the current split's muscle groups.
Edit Flexibility Muscle Targets
Abdominals
1

Biceps
0

Calves
0

Front Deltoid
0

Front Deltoid, Lateral Deltoid, Rear Deltoid
1

Lateral Deltoid
0

Rear Deltoid
0

Forearms
0

Glute Max
0

Glute Max, Glute Med/Min
1

Glute Med/Min
0

Hamstrings
1

Hip Adductors
1

Hip Flexors
1

Latissimus Dorsi
1

Obliques
1

Pectorals
1

Quadriceps
1

Rhomboids
0

Rotator Cuffs
0

Serratus Anterior
0

Spinal Erectors
1

Tibialis Anterior
0

Trapezius
1

Triceps
0

Customize muscle targets for the cooldown section.
Optional health and fitness tips.
What types of footnotes do you want to see?
What level of detail do you want to receive in each workout?
How should exercise images appear in your workouts?
What hour of the day (UTC) do you want to receive new workouts?
Your time zone is hours UTC.
Receive your workouts via email.
Delete Account
*Advanced Preferences
0
Footnote types that are shown above each workout: Custom.
2
Footnote types that are shown below each workout: Fitness Tips, Health Tips, Fitness Facts, Health Facts, Fitness Motivation, Fitness Affirmations, Mindfulness, Good Vibes.
3.00
Changes how secondary muscles are weighted in the weekly muscle targets graph.
2.00
Changes how isolation exercises are weighted in the weekly muscle targets graph.
3
A higher value will result in shorter warmup sections and decreased exercise variety.
3
A higher value will result in shorter accessory sections and decreased exercise variety.
3
A higher value will result in shorter cooldown sections and decreased exercise variety.
Skip checking prerequisite exercises when building workouts.
Current Workout
Friday, 18 October 2024
Upper Body Push, Core
Horizontal Push, Vertical Push
Upcoming Workouts
Your next workout will send in 22 hours
Lower Body, Core
Saturday
Hip Extension
Upper Body, Core
Sunday
Carry, Rotation
Lower Body, Core
Monday
Squat, Lunge
Upper Body Pull, Core
Tuesday
Horizontal Pull, Vertical Pull
Upper Body Push, Core
Wednesday
Horizontal Push, Vertical Push
Mobility
Thursday
Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors, Glute Max, Glute Med/Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Core
Lower Body, Core
Friday
Hip Extension
Past Workouts
Mobility
10/17/2024
Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors, Glute Max, Glute Med/Min, Front Deltoid, Lateral Deltoid, Rear Deltoid, Core
Upper Body Pull, Core
10/16/2024
Horizontal Pull, Vertical Pull
Lower Body, Core
10/15/2024
Squat, Lunge
Upper Body, Core
10/14/2024
Carry, Rotation
Lower Body, Core
10/13/2024
Hip Extension
Upper Body Push, Core
10/12/2024
Horizontal Push, Vertical Push
Upper Body Pull, Core
10/11/2024
Horizontal Pull, Vertical Pull
Workout Split
  1. Upper Body Pull, Core
    Horizontal Pull, Vertical Pull
  2. Upper Body Push, Core
    Horizontal Push, Vertical Push
  3. Lower Body, Core
    Hip Extension
  4. Upper Body, Core
    Carry, Rotation
  5. Lower Body, Core
    Squat, Lunge
Customize how much each muscle is being strengthened. Workouts are automatically adjusted to remove muscle imbalances.
Weekly Training Volume Targets
12 week rolling average
Ignored Exercises 11

Arm Wall Slides

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

BJJ Quad Stretch

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Diagonals

Manage

Banded Diagonals

4 sets of 15-30s (ea. side)

Doorway Stretches

Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds
Manage
4 sets of 15-30s holds

Hamstring Curls

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage

Standing Hamstring Curl

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Heel Walk

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Legs Up the Wall

Manage
4 sets of 15-30s holds

Scapular Retraction

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

The Saw

Manage
4 sets of 15-30s
Manage
4 sets of 15-30s

Walking

Manage
4 sets of 15-30s
Manage
4 sets of 15-30s

Walking Figure 4

Manage
2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.