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Features

Workouts are simplified for users who are new to fitness to build consistency and reduce injury risk.

I'm new to fitness

Simplify your workouts.

Some preferences are hidden while this is active. This cannot be reselected after being switched off.

Workout Split

What's this?

2-Day Full-Body

Day 1: (Core, Full Body) Hip Extension, Rotation, Horizontal Push, Horizontal Pull, Squat
Day 2: (Core, Full Body) Hip Extension, Carry, Vertical Push, Vertical Pull, Lunge

3-Day Push/Pull/Legs

Day 1: (Core, Upper Body Pull) Carry, Horizontal Pull, Vertical Pull
Day 2: (Core, Upper Body Push) Rotation, Horizontal Push, Vertical Push
Day 3: (Core, Lower Body) Hip Extension, Squat, Lunge

3-Day Upper/Lower/Full-Body

Day 1: (Core, Lower Body) Hip Extension, Carry, Squat
Day 2: (Core, Upper Body) Rotation, Horizontal Push, Horizontal Pull
Day 3: (Core, Full Body) Hip Extension, Vertical Push, Vertical Pull, Lunge

4-Day Push/Pull/Legs/Full-Body

Day 1: (Core, Upper Body Pull) Carry, Horizontal Pull, Vertical Pull
Day 2: (Core, Upper Body Push) Rotation, Horizontal Push, Vertical Push
Day 3: (Core, Lower Body) Hip Extension, Squat
Day 4: (Core, Full Body) Hip Extension, Lunge

4-Day Upper/Lower

Day 1: (Core, Upper Body) Rotation, Horizontal Push, Horizontal Pull
Day 2: (Core, Lower Body) Hip Extension, Squat
Day 3: (Core, Upper Body) Carry, Vertical Push, Vertical Pull
Day 4: (Core, Lower Body) Hip Extension, Lunge

5-Day Push/Pull/Legs/Upper/Lower

Workout Intensity

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.

Equipment

What equipment do you have access to workout with?

Exercises that require equipment you don't have will be excluded from your workouts.

Strengthening Days

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 Rest-Day Mobility Workouts

Include workouts on your rest days with core, mobility, flexibility, injury prevention, and rehabilitation exercises.

Optional sports, injury prevention, and rehabilitation exercises.

Prehab Focus

Focus areas to stretch and strengthen for injury prevention. Includes balance training.

You will see one additional exercise for each prehab focus area selected.

Rehab Focus

⚠ 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.

Sports Focus

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.

Deload After Every X Weeks

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

Biceps

Calves

Deltoids

Front Deltoid

Lateral Deltoid

Rear Deltoid

Forearms

Glute Max

Glute Med/Min

Glutes

Hamstrings

Hip Adductors

Hip Flexors

Latissimus Dorsi

Obliques

Pectorals

Quadriceps

Rhomboids

Rotator Cuffs

Serratus Anterior

Spinal Erectors

Tibialis Anterior

Trapezius

Triceps

Customize muscle targets for the warmup section. These will be intersected with the current split's muscle groups.

Edit Flexibility Muscle Targets

Abdominals

Biceps

Calves

Deltoids

Front Deltoid

Lateral Deltoid

Rear Deltoid

Forearms

Glute Max

Glute Med/Min

Glutes

Hamstrings

Hip Adductors

Hip Flexors

Latissimus Dorsi

Obliques

Pectorals

Quadriceps

Rhomboids

Rotator Cuffs

Serratus Anterior

Spinal Erectors

Tibialis Anterior

Trapezius

Triceps

Customize muscle targets for the cooldown section.

Optional health and fitness tips.

Footnotes

What types of footnotes do you want to see?

Workout Verbosity

What level of detail do you want to receive in each workout?

Image Type

How should exercise images appear in your workouts?

Send Time (UTC)

What hour of the day (UTC) do you want to receive new workouts?

Your time zone is hours UTC.

Subscribe to Workout Emails

Receive your workouts via email.

Delete Account

*Advanced Preferences

Number of Footnotes (Top)

Footnote types that are shown above each workout: Custom.

Number of Footnotes (Bottom)

Footnote types that are shown below each workout: Fitness Tips, Health Tips, Fitness Facts, Health Facts, Fitness Motivation, Fitness Affirmations, Mindfulness, Good Vibes.

Weight Secondary Muscles X Times Less

3.00

Changes how secondary muscles are weighted in the weekly muscle targets graph.

Weight Isolation Exercises X Times More

2.00

Changes how isolation exercises are weighted in the weekly muscle targets graph.

At Least X Unique Muscles Per Exercise (Mobility)

A higher value will result in shorter warmup sections and decreased exercise variety.

At Least X Unique Muscles Per Exercise (Accessory)

A higher value will result in shorter accessory sections and decreased exercise variety.

At Least X Unique Muscles Per Exercise (Flexibility)

A higher value will result in shorter cooldown sections and decreased exercise variety.

Ignore Prerequisites

Skip checking prerequisite exercises when building workouts.

Current Workout

Saturday, 27 July 2024

Core, Lower Body

Hip Extension, Lunge

Upcoming Workouts

Your next workout will send in 17 hours

Core, Upper Body Pull

Sunday

Carry, Horizontal Pull, Vertical Pull

Core, Upper Body Push

Monday

Rotation, Horizontal Push, Vertical Push

Core, Lower Body

Tuesday

Hip Extension, Squat

Core, Upper Body

Wednesday

Accessory

Mobility

Thursday

Pecs, Traps, Lats, Hamstrings, Quads, Core, Hip Adductors, Glutes, Deltoids

Core, Lower Body

Friday

Hip Extension, Lunge

Core, Upper Body Pull

Saturday

Carry, Horizontal Pull, Vertical Pull

Past Workouts

Mobility

Pecs, Traps, Lats, Hamstrings, Quads, Core, Hip Adductors, Glutes, Deltoids

Core, Lower Body

07/24/2024

Hip Extension, Squat

Core, Upper Body Push

07/23/2024

Rotation, Horizontal Push, Vertical Push

Core, Upper Body Pull

07/22/2024

Carry, Horizontal Pull, Vertical Pull

Workout Split

Core, Upper Body Pull

Carry, Horizontal Pull, Vertical Pull
Core, Upper Body Push

Rotation, Horizontal Push, Vertical Push
Core, Lower Body

Hip Extension, Squat
Core, Upper Body

Accessory
Core, Lower Body

Hip Extension, Lunge

Customize how much each muscle is being strengthened. Workouts are automatically adjusted to remove muscle imbalances.

Weekly Training Volume Targets

8 week rolling average

Abdominals

▼

Spinal Erectors

▼

Obliques

▼

Glute Max

▼

Hip Flexors

▼

Hamstrings

▼

Latissimus Dorsi

▼

Pectorals

▼

Quadriceps

▼

Trapezius

▼

Forearms

▼

Glute Med/Min

▼

Hip Adductors

▼

Calves

▼

Biceps

▼

Triceps

▼

Rhomboids

▼

Rotator Cuffs

▼

Serratus Anterior

▼

Front Deltoid

▼

Lateral Deltoid

▼

Rear Deltoid

▼

Tibialis Anterior

▼

Full Body

▼

Workouts are being automatically adjusted to match your muscle targets.

Too much training volume per week can lead to joint pain and overuse injuries. Too little training volume per week may not result in any noticeable strength gain. Beginner lifters should skew towards the lower end of the range.

Only functional, accessory, and core exercises are used in the calculation for this feature. Only muscle groups that are targeted by your current workout split are able to be adjusted.

Your next deload week will start in 71 days.

Deloads are weeks of lower intensity workouts. Used to recover from soreness, fatigue, and inflammation by reducing the strain placed upon your body.

You are working out for 6 days each week.

For your Push/Pull/Legs/Upper/Lower workout split, aim for between 5 and 6 workouts per week. Too many workouts per week does not allow for enough recovery time and can lead to joint pain and overuse injuries. Too few workouts per week may not result in any noticeable strength gain. Beginner lifters should skew towards the lower end of the range.

Download the App

The program Obtainium can be used for automatic updates.

Ignored Exercises 11