Consistent fitness starts here

A personalized workout routine delivered to your inbox daily

Subscribe to our home workout routine newsletter and take the guesswork out of fitness!
Sign up
We respect your privacy and sanity.
Simplify your workouts.
Terms of Use
You must be at least 18 years old.
Update your preferences or unsubscribe at any time.
Login
You can use this to resend your account confirmation email.

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, 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?
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?
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.
Recovering a specific muscle group from injury?
This will lower your progression of every exercise that impacts that muscle, and will optimize your workout to build back up 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 long you want to see exercises before they refresh.
0
How often should exercises working functional movement patterns (sa. Squats and Pushups) refresh?
The Weekly Training Volume Targets feature takes precedence over this.
0
How often should accessory exercises (sa. Calf Raises and Bicep Curls) refresh?
The Weekly Training Volume Targets feature takes precedence over this.
Customize how often you want to deload. Built-in deload weeks automatically adjust your workout to prevent overtraining.
15
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

Forearms
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

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

Forearms
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

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.
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, Life Motivation, Fitness Affirmations, Life Affirmations, Mindfulness, Good Vibes.
4
Changes how secondary muscles are weighted in the weekly muscle targets graph.
1
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
Wednesday, 29 November 2023
Upper Body Push, Core
Rotation, Horizontal Push, Vertical Push
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
  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, 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
Ignore unwanted exercises — no more burpees!
Ignored Variations 6
Warmup Activation/Mobilization 5

Arm Wall Slides

Curtsy Squats

Hamstring Curls

Manage

Standing Hamstring Curl

Hip Stretches

Scapular Retraction

Accessory 1

Diagonals

Manage

Banded Diagonals

Ignored Exercises 5

BJJ Quad Stretch

Crow Hold

Doorway Stretches

Legs Up the Wall

Peacock Plank