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Features
*Advanced Preferences
Current Workout
Wednesday, 29 November 2023
Upcoming Workouts
Your next workout will send in 3 hours
Lower Body, Core
Thursday
Hip Extension, Squat, Lunge
Upper Body Pull, Core
Friday
Carry, Horizontal Pull, Vertical Pull
Upper Body Push, Core
Saturday
Rotation, Horizontal Push, Vertical Push
Lower Body, Core
Sunday
Hip Extension, Squat, Lunge
Upper Body Pull, Core
Monday
Carry, Horizontal Pull, Vertical Pull
Upper Body Push, Core
Tuesday
Rotation, Horizontal Push, Vertical Push
Lower Body, Core
Wednesday
Hip Extension, Squat, Lunge
Past Workouts
Upper Body Pull, Core
11/28/2023
Carry, Horizontal Pull, Vertical Pull
Lower Body, Core
11/27/2023
Hip Extension, Squat, Lunge
Upper Body Push, Core
11/26/2023
Rotation, Horizontal Push, Vertical Push
Upper Body Pull, Core
11/25/2023
Carry, Horizontal Pull, Vertical Pull
Lower Body, Core
11/24/2023
Hip Extension, Squat, Lunge
Upper Body Push, Core
11/23/2023
Rotation, Horizontal Push, Vertical Push
Upper Body Pull, Core
11/22/2023
Carry, Horizontal Pull, Vertical Pull
Workout Split
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Upper Body Pull, CoreCarry, Horizontal Pull, Vertical Pull
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Upper Body Push, CoreRotation, Horizontal Push, Vertical Push
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Lower Body, CoreHip Extension, Squat, Lunge
Customize how much each muscle is being strengthened. Workouts are automatically adjusted to remove muscle imbalances.
Weekly Training Volume Targets
16 week rolling average
Abdominals
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Spinal Erectors
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Obliques
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Glute Max
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Hamstrings
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Hip Flexors
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Latissimus Dorsi
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Pectorals
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Quadriceps
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Trapezius
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Glute Med/Min
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Calves
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Forearms
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Hip Adductors
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Biceps
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Triceps
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Rhomboids
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Serratus Anterior
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Front Deltoid
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Lateral Deltoid
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Rear Deltoid
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Rotator Cuffs
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Tibialis Anterior
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Full Body
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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 sports, 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 46 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 7 days each week.
For your Push/Pull/Legs workout split, aim for 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.
The program Obtainium can be used for automatic updates.
Ignore unwanted exercises — no more burpees!
Ignored Variations 6
Warmup Activation/Mobilization 5
Arm Wall Slides
Curtsy Squats
Hamstring Curls
Manage
Standing Hamstring Curl
