The library
Templates, ready to run.
Pull from a library spanning push/pull/legs, upper/lower, 5/3/1, body-part splits, glute days, and mobility. Or build your own. Each one carries its full exercise list, set scheme, and coaching notes — so once it’s in your week, your coach runs it, tunes it to your training, and moves you forward.
Sample sessions
Three off the shelf, in full.
Big Chest Day
6 exercises · ~80 min- Bench Press4 × 6
- Incline DB Press3 × 8
- Decline DB Press3 × 10
- Flyes3 × 12
- Dips3 × AMRAP
Big Back Day
6 exercises · ~80 min- Pull-ups4 × 8
- Barbell Row4 × 8
- Seated Cable Row3 × 10
- Lat Pulldown3 × 12
- Face Pull3 × 15
Big Legs Day
6 exercises · ~85 min- Back Squat4 × 6
- Romanian Deadlift3 × 8
- Leg Press3 × 10
- Leg Curl3 × 12
- Walking Lunges3 × 20
A–ZTHE DIRECTORY
Browse the library
Grouped by split and session type. Open any one for its full session, estimated time, and how the coach uses it.
Get Stronger
- 5/3/1 Bench + BBB2 exercises · ~41 min
- 5/3/1 Bench + FSL2 exercises · ~42 min
- 5/3/1 Deadlift + BBB2 exercises · ~50 min
- 5/3/1 Deadlift + FSL2 exercises · ~53 min
- 5/3/1 Overhead Press + BBB2 exercises · ~41 min
- 5/3/1 Overhead Press + FSL2 exercises · ~42 min
- 5/3/1 Squat + BBB2 exercises · ~45 min
- 5/3/1 Squat + FSL2 exercises · ~48 min
- Everyday Barbell — Ascending Day4 exercises · ~40 min
- Everyday Barbell — Submaximal Practice4 exercises · ~39 min
- Everyday Barbell — Technique Day4 exercises · ~32 min
- GZCLP — A1 (Squat T1 / Bench T2)3 exercises · ~61 min
- GZCLP — A2 (OHP T1 / Deadlift T2)3 exercises · ~62 min
- GZCLP — B1 (Bench T1 / Squat T2)3 exercises · ~59 min
- GZCLP — B2 (Deadlift T1 / OHP T2)3 exercises · ~63 min
- Madcow — Friday (PR Day)3 exercises · ~73 min
- Madcow — Monday (Heavy)3 exercises · ~61 min
- Madcow — Wednesday (Light)3 exercises · ~64 min
- Novice LP — Day A3 exercises · ~64 min
- Novice LP — Day B3 exercises · ~63 min
- nSuns 531 LP — Bench (T1) + OHP (T2)4 exercises · ~75 min
- nSuns 531 LP — Deadlift (T1) + Front Squat (T2)3 exercises · ~70 min
- nSuns 531 LP — OHP (T1) + Incline Bench (T2)4 exercises · ~74 min
- nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2)3 exercises · ~74 min
- Five by Five 5×5 — Workout A3 exercises · ~89 min
- Five by Five 5×5 — Workout B3 exercises · ~80 min
Build Muscle
- Bar & Ballast — Day A (Weighted Pull-Up Lead)5 exercises · ~67 min
- Bar & Ballast — Day B (Weighted Dip + Lower)5 exercises · ~64 min
- Bar & Ballast — Day C (Weighted Chin-Up Lead)5 exercises · ~65 min
- Bar & Ballast — Day D (Press Volume + Lower)5 exercises · ~49 min
- Arms Day (Bro)6 exercises · ~62 min
- Back Day (Bro)6 exercises · ~76 min
- Chest Day (Bro)6 exercises · ~74 min
- Legs Day (Bro)6 exercises · ~95 min
- Shoulders Day (Bro)6 exercises · ~75 min
- Calisthenics A — Push Focus5 exercises · ~49 min
- Calisthenics B — Pull Focus5 exercises · ~49 min
- Calisthenics C — Lower Focus5 exercises · ~53 min
- Calisthenics D — Skill + Conditioning5 exercises · ~54 min
- Calisthenics Mastery A — Vertical Pull + Muscle-Up5 exercises · ~63 min
- Calisthenics Mastery B — Vertical Press + HSPU5 exercises · ~66 min
- Calisthenics Mastery C — Single-Leg + Anterior Core5 exercises · ~53 min
- Calisthenics Mastery D — Skill Density + Core5 exercises · ~55 min
- Dumbbell Strong — Lower Hypertrophy6 exercises · ~61 min
- Dumbbell Strong — Lower Power5 exercises · ~66 min
- Dumbbell Strong — Upper Hypertrophy7 exercises · ~70 min
- Dumbbell Strong — Upper Power6 exercises · ~68 min
- Full-Body A6 exercises · ~75 min
- Full-Body B6 exercises · ~76 min
- GVT 10×10 — Arms4 exercises · ~91 min
- GVT 10×10 — Chest & Back4 exercises · ~92 min
- GVT 10×10 — Legs & Abs5 exercises · ~103 min
- GVT 10×10 — Shoulders4 exercises · ~91 min
- Lower A6 exercises · ~94 min
- Lower B6 exercises · ~101 min
- Machine Circuit — Lower A6 exercises · ~68 min
- Machine Circuit — Lower B6 exercises · ~68 min
- Machine Circuit — Upper A7 exercises · ~78 min
- Machine Circuit — Upper B7 exercises · ~75 min
- Off-Season Mass — Legs (Quad Emphasis)7 exercises · ~83 min
- Off-Season Mass — Lower (Posterior Emphasis)7 exercises · ~77 min
- Off-Season Mass — Pull8 exercises · ~83 min
- Off-Season Mass — Push B (Delt Emphasis)7 exercises · ~78 min
- Off-Season Mass — Push8 exercises · ~92 min
- Off-Season Mass — Upper (2nd Frequency)8 exercises · ~82 min
- PPL Pull A — Heavy5 exercises · ~69 min
- PPL Pull B — Hypertrophy5 exercises · ~57 min
- PPL Push A — Heavy5 exercises · ~73 min
- PPL Push B — Hypertrophy5 exercises · ~66 min
- Linear PPL — Legs A (Squat & Pull Clock)5 exercises · ~66 min
- Linear PPL — Legs B (Front Squat Clock)5 exercises · ~65 min
- Linear PPL — Pull A (Row Clock)4 exercises · ~54 min
- Linear PPL — Pull B (Weighted Pull-Up Clock)5 exercises · ~57 min
- Linear PPL — Push A (Bench Clock)5 exercises · ~70 min
- Linear PPL — Push B (Overhead Clock)5 exercises · ~59 min
- Upper A6 exercises · ~84 min
- Upper B6 exercises · ~81 min
Powerlifting
- Conjugate Dynamic-Effort Lower5 exercises · ~63 min
- Conjugate Dynamic-Effort Upper5 exercises · ~68 min
- Conjugate Max-Effort Lower5 exercises · ~73 min
- Conjugate Max-Effort Upper5 exercises · ~80 min
- DUP — Lower Heavy5 exercises · ~67 min
- DUP — Lower Volume6 exercises · ~68 min
- DUP — Upper Heavy6 exercises · ~70 min
- DUP — Upper Volume6 exercises · ~61 min
- First Meet On-Ramp — Bench + Deadlift5 exercises · ~74 min
- First Meet On-Ramp — Deadlift + Squat5 exercises · ~71 min
- First Meet On-Ramp — Squat + Bench5 exercises · ~72 min
- PHUL — Lower Hypertrophy6 exercises · ~67 min
- PHUL — Lower Power5 exercises · ~73 min
- PHUL — Upper Hypertrophy8 exercises · ~77 min
- PHUL — Upper Power7 exercises · ~92 min
- PL Peaking — Bench Strength + Close-Grip4 exercises · ~58 min
- PL Peaking — Bench Volume5 exercises · ~69 min
- PL Peaking Short — Bench Singles3 exercises · ~44 min
- PL Peaking Short — Meet Test3 exercises · ~92 min
- PL Peaking Short — Squat + DL Singles3 exercises · ~66 min
- PL Peaking — Squat Strength + DL4 exercises · ~71 min
- PL Peaking — Squat Volume5 exercises · ~71 min
- Powerbuilding — Bench Heavy + Accessories5 exercises · ~65 min
- Powerbuilding — Deadlift Heavy + Back Volume5 exercises · ~73 min
- Powerbuilding — Hypertrophy Upper6 exercises · ~62 min
- Powerbuilding — Squat Heavy + Accessories5 exercises · ~70 min
- RPE Autoreg Peak — Bench Day5 exercises · ~58 min
- RPE Autoreg Peak — Deadlift Day5 exercises · ~58 min
- RPE Autoreg Peak — Press & Squat Day6 exercises · ~63 min
- RPE Autoreg Peak — Squat Day5 exercises · ~67 min
Women's Focus
- Big Glute Day6 exercises · ~75 min
- Glute Builder — Lower A5 exercises · ~63 min
- Glute Builder — Lower B5 exercises · ~64 min
- Hip Mobility & Pelvic-Floor Flow5 exercises · ~26 min
- Menopause Power-Lower5 exercises · ~56 min
- Menopause Power-Upper5 exercises · ~60 min
- Postpartum Build (Wk 7-8)5 exercises · ~49 min
- Postpartum Foundation (Wk 1-3)5 exercises · ~32 min
- Postpartum Re-Entry (Wk 4-6)5 exercises · ~41 min
- Postpartum-Safe Core5 exercises · ~31 min
- Postpartum Strong — Lower Build7 exercises · ~79 min
- Postpartum Strong — Upper Build7 exercises · ~78 min
- Power for Bone Density Day5 exercises · ~58 min
- Prenatal Strength — Trimester 1 (Wk 1-4)7 exercises · ~50 min
- Prenatal Strength — Trimester 2 (Wk 5-8)7 exercises · ~51 min
- Prenatal Strength — Trimester 3 (Wk 9-12)7 exercises · ~48 min
- Women's Balanced Lower A6 exercises · ~75 min
- Women's Balanced Lower B6 exercises · ~68 min
- Women's Balanced Upper A7 exercises · ~79 min
- Women's Balanced Upper B7 exercises · ~76 min
- Women's PPL — Glute-Focused Lower C6 exercises · ~75 min
- Women's PPL — Upper Hypertrophy7 exercises · ~79 min
- Women's Strength 4-Day — Lower (Deadlift Focus)5 exercises · ~67 min
- Women's Strength 4-Day — Lower (Squat Focus)6 exercises · ~83 min
- Women's Strength 4-Day — Upper (Bench Focus)6 exercises · ~77 min
- Women's Strength 4-Day — Upper (Press Focus)6 exercises · ~73 min
Beginner Path
- Bodyweight Beginner — Day A5 exercises · ~40 min
- Bodyweight Beginner — Day B5 exercises · ~38 min
- Comeback Full-Body A — Squat6 exercises · ~61 min
- Comeback Full-Body B — Hinge6 exercises · ~61 min
- Comeback Full-Body C — Machine Mix6 exercises · ~62 min
- Low-Impact Conditioning + Posture3 exercises · ~45 min
- Reconditioning Full-Body A5 exercises · ~35 min
- Reconditioning Full-Body B5 exercises · ~34 min
- DB Home — Day A5 exercises · ~50 min
- DB Home — Day B5 exercises · ~52 min
- First Gym — Day A5 exercises · ~50 min
- First Gym — Day B5 exercises · ~56 min
- Own Your Weight — Day A: Press & Squat5 exercises · ~48 min
- Own Your Weight — Day B: Legs & Posterior Chain5 exercises · ~46 min
- Own Your Weight — Day C: Full-Body Leverage6 exercises · ~51 min
General Fitness
- Athletic Power — Lower Power & Plyometric6 exercises · ~90 min
- Athletic Power — Lower Strength & Posterior GPP6 exercises · ~78 min
- Athletic Power — Upper Power6 exercises · ~75 min
- GenFit Day A — Squat Focus5 exercises · ~67 min
- GenFit Day B — Deadlift + Pull Focus5 exercises · ~67 min
- GenFit Day C — Bench + Hypertrophy Focus5 exercises · ~64 min
- Hold the Line A6 exercises · ~38 min
- Hold the Line B6 exercises · ~39 min
- Race Engine Base Conditioning — Erg + Functional5 exercises · ~49 min
- Race Engine Compromised Running — Run/Station Intervals5 exercises · ~36 min
- Race Engine Station Circuit — Full Simulation8 exercises · ~40 min
- Race Engine Strength A — Lower & Posterior5 exercises · ~71 min
- Race Engine Strength B — Push & Carry5 exercises · ~65 min
- Minimalist Full Body A6 exercises · ~85 min
- Minimalist Full Body B6 exercises · ~78 min
- Run Base Lift A — Squat + Press5 exercises · ~57 min
- Run Base Lift B — Hinge + Row5 exercises · ~57 min
- Run Base Lift — Reduced Session4 exercises · ~38 min
- S&C Conditioning A — Mixed Modality4 exercises · ~36 min
- S&C Conditioning B — Steady-State + Finisher4 exercises · ~60 min
- S&C Strength B — Upper5 exercises · ~64 min
- S&C Strength C — Posterior Chain5 exercises · ~69 min
Big Days
- Arms Day B — Mass & Peak6 exercises · ~61 min
- Lower Maintenance (Arms Block)5 exercises · ~47 min
- Torso Maintenance (Arms Block)5 exercises · ~42 min
- Back Spec — Maintenance Legs4 exercises · ~53 min
- Back Spec — Maintenance Push4 exercises · ~52 min
- Back Spec — Width & Vertical Pull6 exercises · ~69 min
- Big Arms Day6 exercises · ~62 min
- Big Back Day6 exercises · ~74 min
- Big Chest Day6 exercises · ~72 min
- Big Legs Day6 exercises · ~92 min
- Big Shoulders Day6 exercises · ~75 min
Quick Workouts
Finishers
Lose Weight
- Advanced Cut Legs — Intensity-Retention5 exercises · ~73 min
- Advanced Cut Lower — Frequency Retention6 exercises · ~78 min
- Advanced Cut Pull — Intensity-Retention5 exercises · ~63 min
- Advanced Cut Push — Intensity-Retention5 exercises · ~63 min
- Advanced Cut Upper — Frequency Retention6 exercises · ~73 min
- Beat the Clock — Interval Engine4 exercises · ~48 min
- Beat the Clock — Ladder & Flow4 exercises · ~57 min
- Beat the Clock — Lower & Trunk AMRAP Density5 exercises · ~47 min
- Beat the Clock — Push & Pull AMRAP Density5 exercises · ~44 min
- EMOM Full-Body (30-min Fat Loss)4 exercises · ~62 min
- EMOM Legs (30-min Fat Loss)4 exercises · ~64 min
- EMOM Pull (30-min Fat Loss)4 exercises · ~58 min
- EMOM Push (30-min Fat Loss)4 exercises · ~58 min
- Move First — Low-Impact Density Circuit6 exercises · ~45 min
- Move First — Full-Body A6 exercises · ~50 min
- Move First — Full-Body B6 exercises · ~55 min
- Steady Burn — Full Body A7 exercises · ~64 min
- Steady Burn — Full Body B7 exercises · ~68 min
- Steady Burn — Full Body C (Density)5 exercises · ~34 min
Longevity & Conditioning
- Base & Bound A — Stance & Sit-to-Stand6 exercises · ~45 min
- Base & Bound B — Step & Hip6 exercises · ~41 min
- Base & Bound C — Power & Support6 exercises · ~44 min
- Long Steady-State + Joint Prep5 exercises · ~63 min
- Timed Benchmark — 12-Minute Effort1 exercises · ~30 min
- Long Easy Session — Capped1 exercises · ~54 min
- Hard Interval Session — 4-Minute Repeats1 exercises · ~44 min
- Mixed Session — Steady with Surges1 exercises · ~49 min
- Masters Full Body A — Squat & Press6 exercises · ~60 min
- Masters Full Body B — Hinge & Pull6 exercises · ~63 min
- Masters Full Body C — Power & Balance6 exercises · ~60 min
- Quality Run — Sustained & Repeat Efforts1 exercises · ~42 min
- Everyday Bell — Daily Session2 exercises · ~42 min
- Stability + Carries5 exercises · ~38 min
- VO2max Intervals1 exercises · ~63 min
- Zone-2 Cardio1 exercises · ~38 min
Warmups & Mobility
Full Body
- Advanced Full-Body High-Density — Day A8 exercises · ~75 min
- Advanced Full-Body High-Density — Day B8 exercises · ~68 min
- Advanced Full-Body High-Density — Day C8 exercises · ~71 min
- Half-Hour Strength — Day A (Squat Lead)5 exercises · ~35 min
- Half-Hour Strength — Day B (Deadlift Lead)5 exercises · ~35 min
- Half-Hour Strength — Day C (Bench Lead)5 exercises · ~35 min
Specialization
- Heavy Bench Day5 exercises · ~67 min
- Maintenance Squat & Deadlift Day4 exercises · ~43 min
- Speed & Technique Bench Day5 exercises · ~55 min
- Volume Bench Day6 exercises · ~72 min
- Ten Strict — Ladder Day: Chin & Neutral4 exercises · ~31 min
- Ten Strict — Ladder Day: Overhand4 exercises · ~31 min
- Ten Strict — Ladder Day: Wide & High Pull4 exercises · ~33 min
- Ten Strict — Support Day: Hang & Core4 exercises · ~27 min
- Ten Strict — Support Day: Horizontal3 exercises · ~24 min
- Heavy Pull Day2 exercises · ~51 min
- Heavy Pull Day — Top Single + Back-Off2 exercises · ~49 min
- Maintenance Bench & Upper Back Day3 exercises · ~39 min
- Maintenance Bench & Upper Back Day — Reduced2 exercises · ~21 min
- Maintenance Squat & Trunk Day3 exercises · ~38 min
- Maintenance Squat & Trunk Day — Reduced3 exercises · ~23 min
- Taper Pull Day2 exercises · ~29 min
- Terminal Test — Deadlift1 exercises · ~36 min
- Variant Pull Day4 exercises · ~54 min
- Variant Pull Day — Deficit4 exercises · ~54 min
- Variant Pull Day — Reduced4 exercises · ~27 min
Kettlebell
Tactical & Concurrent
- Tactical Base — Strength A (Squat / Bench / Pull)3 exercises · ~51 min
- Tactical Base — Strength B (Deadlift / Press / Squat)3 exercises · ~48 min
- Tactical HIC — Kettlebell & Sled Complex3 exercises · ~31 min
- Tactical Heavy — Triad (Squat / Bench / Deadlift)3 exercises · ~45 min
- Tactical Heavy — Press & Pull (Overhead / Weighted Pull-Up)3 exercises · ~37 min
Pull one in, or build your own.
Add one to your week and your coach takes it from there — reading your sets, tuning the plan to you, and telling you when to push.
iOS · Works offline · Your plan, tuned every workout