Search and filter programs by using keywords. Here are some examples:
Frequency:
“3 days” = search for programs that can be used for 3 days per week
Other options: “4 days”, “5 days”, “6 days”
Split:
“upper lower” = search for programs that use an upper/lower split
“ppl” or “push pull legs” = programs that are set up with a push/pull/legs split
“total body” = total body programs (training all or most muscle groups in every workout)
“half body” = trains half of the major muscle groups each day
Goal:
“hypertrophy” or “muscle gain” = programs that focus on building muscle tissue
“fat loss” = programs that can work well for fat loss
“strength” = programs designed to improve neurological qualities and improve strength/power
“conditioning” = programs to improve systemic and/or local conditioning and stamina
Preferences & Techniques:
“busy gym” = programs designed to be done in a busy gym by either using only super sets that can be easily accomplished without using multiple machines, or being set up so that you can split up super sets without decreasing the effectiveness of the workout (if needed)
“rest pause” = programs that use rest-pause methods
“drop sets” = programs that include drop sets
“partials” = programs that include partials rep methods
“hit” = uses a High Intensity Training approach (fewer total sets, higher average effort)
Physique & Specialization:
“male” = typically more of a ‘balanced’ allocation of volume, or shift towards upper body, unless otherwise specified
“female” = higher emphasis on glutes, legs, delts and lower emphasis on chest, lats, and arms.
*type in the name of a body part to check for body-part specific specialization programs (glutes, chest, arms, etc)
Please log in to access the menu.
Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).
