Ready-made plans
6 plans · no AI messages used
Save one and train it as is. Want it tailored? Ask the coach, or save one of these and tell the coach what to change.
3 days · ~40 min · beginner
Full-Body Foundations
The classic starting point: three full-body days built around squat, push, pull and core. Add a little weight each week.
dumbbell · bodyweight
3 days · ~30 min · beginner
Bodyweight Anywhere
No gear, no excuses. Three short sessions of squats, push-ups and core you can do literally anywhere.
bodyweight
4 days · ~60 min · intermediate
Push/Pull Power
Heavy compounds first, accessories after. Two push days, two pull days, plenty of rest for the big lifts.
barbell · dumbbell · cable · bodyweight
4 days · ~60 min · intermediate
Upper/Lower Strength
Squat, bench, deadlift and press twice a week each direction. Progressive overload on the compounds is the whole game.
barbell · machine · cable · bodyweight
3 days · ~35 min · intermediate · hiit
Kettlebell Engine
One bell, three days: a strength session, an EMOM and an AMRAP. Builds muscle and engine at the same time.
kettlebell · bodyweight
3 days · ~15 min · beginner · hiit
HIIT Reset
Three timer-driven sessions under 15 minutes each: an EMOM, a Tabata and an AMRAP. Show up, press start, done.
bodyweight