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. Free — 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
- 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
Build Muscle
- 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
- Full-Body A6 exercises · ~75 min
- Full-Body B6 exercises · ~76 min
- Lower A6 exercises · ~94 min
- Lower B6 exercises · ~101 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
- Upper A6 exercises · ~84 min
- Upper B6 exercises · ~81 min
Powerlifting
- PL Peaking — Bench Strength + Close-Grip4 exercises · ~58 min
- PL Peaking — Bench Volume5 exercises · ~69 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
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
- Power for Bone Density Day5 exercises · ~58 min
Beginner Path
General Fitness
- 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
- Minimalist Full Body A6 exercises · ~85 min
- Minimalist Full Body B6 exercises · ~78 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
Quick Workouts
Finishers
Lose Weight
Longevity & Conditioning
Warmups & Mobility
Pull one in, or build your own.
Every template is free to run. 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