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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.
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What's this?
2-Day Full-Body
Day 1: (Full Body, Core) Hip Extension, Rotation, Horizontal Push, Horizontal Pull, Squat
Day 2: (Full Body, Core) Hip Extension, Carry, Vertical Push, Vertical Pull, Lunge
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, Squat, Lunge
3-Day Upper/Lower/Full-Body
Day 1: (Lower Body, Core) Hip Extension, Carry, Squat
Day 2: (Upper Body, Core) Rotation, Horizontal Push, Horizontal Pull
Day 3: (Full Body, Core) Hip Extension, Vertical Push, Vertical Pull, Lunge
4-Day Push/Pull/Legs/Full-Body
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, Squat
Day 4: (Full Body, Core) Hip Extension, Lunge
4-Day Upper/Lower
Day 1: (Upper Body, Core) Rotation, Horizontal Push, Horizontal Pull
Day 2: (Lower Body, Core) Hip Extension, Squat
Day 3: (Upper Body, Core) Carry, Vertical Push, Vertical Pull
Day 4: (Lower Body, Core) Hip Extension, Lunge
5-Day Push/Pull/Legs/Upper/Lower
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, Squat
Day 4: (Upper Body, Core) Accessory
Day 5: (Lower Body, Core) Hip Extension, Lunge
What's this?
None - Set and rep targets are disabled.
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.
⚠ 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?
What hour of the day (UTC) do you want to receive new workouts?
Your timezone is hours UTC.
Show static images instead of animated images in the workouts.
Receive your workouts via email.
*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, Life Motivation, Fitness Affirmations, Life Affirmations, Mindfulness, Good Vibes.
3.00
Changes how secondary muscles are weighted in the weekly muscle targets graph.
1.50
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
Saturday, 22 June 2024
Upcoming Workouts
Your next workout will send in 6 hours
Upper Body Pull, Core
Sunday
Carry, Horizontal Pull, Vertical Pull
Upper Body Push, Core
Monday
Rotation, Horizontal Push, Vertical Push
Lower Body, Core
Tuesday
Hip Extension, Squat
Upper Body, Core
Wednesday
Accessory
Mobility
Thursday
Core, Glutes, Deltoids, Pecs, Traps, Lats, Hamstrings, Quads, Hip Adductors
Lower Body, Core
Friday
Hip Extension, Lunge
Upper Body Pull, Core
Saturday
Carry, Horizontal Pull, Vertical Pull
Past Workouts
Workout Split
  1. Upper Body Pull, Core
    Carry, Horizontal Pull, Vertical Pull
  2. Upper Body Push, Core
    Rotation, Horizontal Push, Vertical Push
  3. Lower Body, Core
    Hip Extension, Squat
  4. Upper Body, Core
    Accessory
  5. Lower Body, Core
    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
Custom Footnotes 0
Ignore unwanted exercises — no more burpees!
Ignored Variations 6
Warmup Activation/Mobilization 5

Arm Wall Slides

Curtsy Squats

Figure 4

Hamstring Curls

Manage

Standing Hamstring Curl

Previous: 15#

Scapular Retraction

Accessory 1

Diagonals

Manage

Banded Diagonals

Previous: 15#
Ignored Exercises 6

BJJ Quad Stretch

Crow Hold

Doorway Stretches

Legs Up the Wall

Peacock Plank

Walking