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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?
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.
⚠ 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

Deltoids
1

Front Deltoid
0

Lateral Deltoid
0

Rear Deltoid
0

Forearms
0

Glute Max
0

Glute Med/Min
0

Glutes
1

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

Deltoids
1

Front Deltoid
0

Lateral Deltoid
0

Rear Deltoid
0

Forearms
0

Glute Max
0

Glute Med/Min
0

Glutes
1

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 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.
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*Advanced Preferences
0
User footnotes are shown above each workout.
2
System footnotes are shown below each workout.
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 yield shorter warmup sections and a reduction in exercise variety.
3
A higher value will yield shorter accessory sections and a reduction in exercise variety.
3
A higher value will yield shorter cooldown sections and a reduction in exercise variety.
Stop checking for prerequisite exercises.
Current Workout
Friday, 16 May 2025
Upper Body Push, Core
Horizontal Push, Vertical Push
Upcoming Workouts
Your next workout will send in 7 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 Flexors, Hip Adductors, Glutes, Deltoids, Core
Lower Body, Core
Friday
Hip Extension
Past Workouts
Mobility
05/15/2025
Pecs, Traps, Lats, Hamstrings, Quads, Hip Flexors, Hip Adductors, Glutes, Deltoids, Core
Upper Body Pull, Core
05/14/2025
Horizontal Pull, Vertical Pull
Lower Body, Core
05/13/2025
Squat, Lunge
Upper Body, Core
05/12/2025
Carry, Rotation
Lower Body, Core
05/11/2025
Hip Extension
Upper Body Push, Core
05/10/2025
Horizontal Push, Vertical Push
Upper Body Pull, Core
05/09/2025
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 Muscle Targets
12 week rolling average
Ignored Exercises 12

Arm Wall Slides

Arm Wall Slides🌐

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

Elbow Wall Slides🌐

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

BJJ Quad Stretch

BJJ Quad Stretch🌐

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

Diagonals

Banded Diagonals🌐

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

Doorway Stretches

Doorway Back Stretch🌐

4 sets of 15-30s holds

Doorway Bicep Stretch🌐

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

Doorway Chest Stretch🌐

4 sets of 15-30s holds

Granny Toss

Granny Toss🌐

4 sets of 15-30s holds

Hamstring Curls

Hamstring Curls🌐

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

Standing Hamstring Curl🌐

2 sets of 12-15 reps

Heel Walk

Heel Walk🌐

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

Legs Up the Wall

Legs Up the Wall🌐

4 sets of 15-30s holds

Scapular Retraction

Standing Scapular Retraction🌐

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

Prone Scapular Retraction🌐

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

The Saw

Seated Spine Twist🌐

4 sets of 15-30s

The Saw🌐

4 sets of 15-30s

Walking

Seated Walking🌐

4 sets of 15-30s holds

Walking (in place)🌐

4 sets of 15-30s holds

Walking Figure 4

Walking Figure 4🌐

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