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

1RM Calculator: Estimate your true one-rep max
5/3/1 Calculator: Every set of the cycle, worked out
DOTS & Wilks Calculator: Your total, scaled for bodyweight
TDEE Calculator: Your daily calories, dialed in
Plate Calculator: Stop counting in your head

Guides

The Best Push Pull Legs Programs in 2026: Nine Compared: Eight of the library's nine six-day programs are push/pull/legs. All nine PPL programs compared set by set: a median of 100 sets a week, 5 or 6 exercises a session, and which one fits your days.
Home Workouts With No Equipment: How to Build Muscle Without Weights: Only 6 of the library's 101 programs need no equipment at all. All six are beginner programs with rests of 60 seconds or less; five are built on high reps, and all share one weak spot: pulling.
5×5 Workout Programs Compared: Five Versions, Side by Side: 35 of the library's 56 five-sets-of-five prescriptions sit in the five programs named 5×5. Four share an identical 41-set barbell core; rest, accessories and stall rules set them apart.
Full Body Workout Plans: 3 Days a Week: 26 of the library's 42 three-day programs train the whole body every session. What 28 full-body programs prescribe: session size, A/B vs A/B/C rotations, rest, progression and which one to run.
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.
Advanced Training Programs: What Changes After Intermediate: 19 of the library's 101 programs are rated advanced. Their median session is 17 sets, half a set more than intermediate. The bigger change: 7 of the 19 plan the load in advance, with percentages, waves or deloads.
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.
Progressive Overload: How to Apply It, and How Fast: Only 8 of the 101 programs in the library add weight every session, and all 8 are beginner programs. Most of the rest add weight more slowly, add reps first, or progress something other than weight.
The Best Exercises for Every Muscle Group, Counted Across 101 Programs: The back squat is in 63 of the 101 programs and the bench press in 58, counting each lift's variants. Here are the exercises the most programs use for every muscle group, from 1,791 prescriptions.
Workout Programs for Fat Loss: What They Actually Prescribe: 22 of the library's 101 programs are tagged for fat loss. Ten are circuits where 88% of exercises rest 30 seconds or less, and only 7 of the 22 include any set of six reps or fewer.
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.
Rest and Recovery: How Many Rest Days You Need and When to Deload: 82 of the library's 101 programs leave three or four days a week for rest, and only 10 name a deload or a reset. Here is where the rest days go and when to back off.
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.
Strength Training for Beginners: Where to Start: 30 of the 101 programs are written for beginners. 22 run three days a week, and all nine built on the barbell lifts progress every session.
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.
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.
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 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.