End the Guesswork in Training
101 training programs built on documented protocols — 5/3/1, 5×5, push/pull/legs — with every set, rep and rest written out. 5 programs free, no card.
Free: 5 complete programs, the first session of every other program, the workout tracker and 3 AI program generations. No card. Pro is never renewed or charged automatically, and a first purchase has a 30-day money-back guarantee.
The 5 free programs
- Full Body Starter: A 3-day full body program perfect for beginners. Learn the fundamental movement patterns and build a solid foundation.
- Bodyweight Anywhere: No gym? No problem. A complete bodyweight program you can do at home, in a park, or while traveling.
- Classic 5×5 Strength: The time-tested 5×5 program for building foundational strength. Three days per week, focused on heavy compound lifts.
- Dumbbell Only Program: A complete 4-day program using nothing but dumbbells. Perfect for home gyms or when the gym is packed.
- PPL Beginner Program: Simplified Push Pull Legs program for beginners to learn compound movements and stimulate muscle growth efficiently.
Free calculators
Guides
- Build Muscle at Home With Zero Equipment: You can build muscle at home with the right exercise selection, tempo, progression, and weekly structure — no gym required.
- Rest & Recovery: How Much Is Enough?: Training drives adaptation, but recovery determines whether that adaptation happens. Learn how sleep, nutrition, and deloads affect results.
- Dumbbell-Only Training: What It Can and Can't Do: One pair of dumbbells covers more of a training program than most people expect — and there are two things it genuinely cannot do. Both have workarounds.
- The Best Exercises for Every Muscle Group: A breakdown of effective exercises for chest, back, shoulders, legs, arms, and core — with practical alternatives.
- How to Progressive Overload: The Complete Guide: Progressive overload is the foundation of long-term strength and hypertrophy. Learn practical methods, mistakes, and weekly progression rules.
- How to Choose a Training Program: Pick in this order: the days you can keep, the equipment you actually have, your honest level, then the goal. Here is how each choice narrows 101 programs down to a handful.
- The Best Push Pull Legs Programs in 2026: A deep dive into the top PPL programs for building muscle. Compare volume, frequency, progression, and recovery demands before choosing your split.
- Strength Training for Beginners: Where to Start: A practical beginner roadmap covering exercises, sets, reps, rest periods, progression, and how to avoid early mistakes.
- How Many Sets per Week to Build Muscle: The 101 programs in the library prescribe a median of 58 working sets a week: about 47 for beginners, 60 for intermediates and 67 for advanced lifters. Here is what that means per muscle, and when to add more.
- How Many Reps to Build Muscle or Strength: Across 1,791 prescriptions in 101 programs, most sets top out between 9 and 15 reps. Sets of five or fewer are about one in nine, and nearly all of them are the big barbell lifts. Here is why the split falls that way.
- How Many Exercises per Workout?: Across 390 training days in 101 programs, the median session has 5 exercises and 16 working sets, and 92% have between 3 and 6. Here is how programs fill those slots, and what to cut when time is short.
- How Long to Rest Between Sets: Most sets in the library rest 60 to 90 seconds. Heavy sets of five or fewer rest about three minutes. Here is why the numbers split that way, and what it costs to cut them.
- Upper/Lower vs Push Pull Legs: Which Split to Run: Across the 17 upper/lower and push/pull/legs programs in the library, sessions look almost identical: a median of 5 exercises and 17 working sets. The real difference is how many days a week you train.
- How Many Days a Week Should You Train?: Two, three, four, six — the honest answer is the number you will still be doing in eight weeks. Here is what each one can and cannot cover.
- Intermediate Training Programs: What Changes After the Beginner Stage: Half the library, 52 of 101 programs, is written for intermediate lifters. Compared with beginner programs, sessions stay the same size; the week gets bigger and weight goes up more slowly.
- 5/3/1 Boring But Big: How It Works and How Long to Run It: Boring But Big is four days a week: one heavy main lift, then 5 sets of 10 of the same lift. The library's version runs 12 weeks, three 4-week cycles, adding to the training max after each one.