# depot.fitness

> 101 strength-training programs built on documented protocols — 5/3/1, 5×5, push/pull/legs, upper/lower — with every set, rep and rest period written out, plus a tracker that logs what you actually lift and an AI program builder. Free to start; Pro is a one-off payment that never auto-renews.

depot.fitness is a library of structured training programs and a workout tracker. Each program is a complete weekly schedule with a stated progression rule, run for its stated duration (3–16 weeks; most are 8 or 12). The tracker records every set, weight and rep a member logs, and charts a volume trend, weekly frequency, sessions by day and weeks in a row.

Facts, verified against the live database:

- 101 programs, filterable by goal, level and equipment. 1,791 exercise prescriptions across the library.
- Free tier: 5 programs complete, the first session of every Pro program, 3 AI program generations for the life of the account, and the full tracker. No card required.
- Pro: $9/month or $89/year ($0.30/day). A one-off PayPal payment for a fixed period — there is no recurring billing and nothing to cancel. 30-day money-back guarantee on a first purchase. Members are emailed a week before their access ends; buying again extends it from the end date. Pro unlocks all 101 programs and unlimited AI generations.
- The tracker, workout history and charts are free for every account; they are not Pro features.

## Pages

- [Programs](https://depot.fitness/programs): All 101 programs, filterable by goal, level, equipment and days per week.
- [Free programs](https://depot.fitness/programs?free=1): The 5 programs that are free in full.
- [Exercise index](https://depot.fitness/exercises): 484 exercises drawn from what the programs prescribe, each with its typical sets, reps and rest and the programs that use it. Searchable by name.
- [AI program builder](https://depot.fitness/builder): Four questions (goal, level, equipment, days per week) produce a complete weekly schedule. Saved programs can be run in the tracker.
- [Free calculators](https://depot.fitness/tools): 1RM, 5/3/1, DOTS/Wilks, TDEE and barbell plate calculators. Free, no account needed.
- [5/3/1 calculator](https://depot.fitness/tools/531-calculator): Enter one-rep maxes; get the training max and every set of a four-week 5/3/1 cycle, with optional Boring But Big 5×10, First Set Last 5×5 or 5s PRO.
- [DOTS & Wilks calculator](https://depot.fitness/tools/dots-calculator): Powerlifting scores from bodyweight, squat, bench and deadlift, in kg or lb.
- [Comparisons](https://depot.fitness/compare): Head-to-head comparisons of training approaches, e.g. 5×5 vs 5/3/1 and push/pull/legs vs upper/lower.
- [Dataset](https://depot.fitness/data): The 101 programs as open data (CC BY 4.0): programs, exercises and the five free programs' prescriptions as CSV, with the headline counts the guides use and how they were counted.
- [AI assistants (MCP)](https://depot.fitness/connect): Connect depot.fitness to Claude or another MCP client to search programs and exercises and read guides; signed in, it can also read your own logged workouts and save a program. Server: https://nihheurtdimdezbhrdba.supabase.co/functions/v1/mcp
- [Guides](https://depot.fitness/guides): 20 guides on choosing a program, sets, reps, rest, progression and recovery, each built from counts across the 101 programs.
- [Pricing](https://depot.fitness/pricing): Free, monthly, yearly and lifetime plans. The FAQ is at https://depot.fitness/pricing#faq.

## Programs by filter

- By goal: [strength](https://depot.fitness/programs/goal/strength), [hypertrophy](https://depot.fitness/programs/goal/hypertrophy), [fat loss](https://depot.fitness/programs/goal/fat-loss), [home](https://depot.fitness/programs/goal/home), [endurance](https://depot.fitness/programs/goal/endurance), [athletic](https://depot.fitness/programs/goal/athletic)
- By level: [beginner](https://depot.fitness/programs/level/beginner), [intermediate](https://depot.fitness/programs/level/intermediate), [advanced](https://depot.fitness/programs/level/advanced)
- By equipment: [barbell](https://depot.fitness/programs/equipment/barbell), [dumbbell](https://depot.fitness/programs/equipment/dumbbell), [bodyweight](https://depot.fitness/programs/equipment/bodyweight), [full gym](https://depot.fitness/programs/equipment/full-gym), [minimal equipment](https://depot.fitness/programs/equipment/minimal), [kettlebell](https://depot.fitness/programs/equipment/kettlebell)

## Guides

Every guide is written from counts across the 101 programs, not from opinion.

Choosing a program:

- [How to choose a training program](https://depot.fitness/guides/how-to-choose-a-training-program): Days per week, equipment, level and goal, in that order — with how many of the 101 programs fit each choice.
- [How many days a week to train](https://depot.fitness/guides/how-many-days-a-week-to-train): What two, three, four and six sessions a week can and cannot cover.
- [Full body workout plans, 3 days a week](https://depot.fitness/guides/full-body-workout-3-days-a-week): The 28 full-body programs compared — 26 of the library's 42 three-day programs are full body; session contents, A/B vs A/B/C weeks, rest and progression.
- [Upper/lower vs push/pull/legs](https://depot.fitness/guides/upper-lower-vs-push-pull-legs): Across the 17 programs of both splits, sessions are nearly identical (median 5 exercises, 17 sets); the real difference is days per week.
- [The best push/pull/legs programs](https://depot.fitness/guides/best-ppl-programs-2026): All 9 PPL programs compared set by set — median 100 working sets a week — and which to run for the days you have.
- [5×5 programs compared](https://depot.fitness/guides/5x5-workout-programs-compared): The five 5×5 programs side by side; four share an identical 41-set barbell core and differ in rest, accessories and stall rules. Madcow 5×5 is the weekly-progression step after them.
- [5/3/1 Boring But Big](https://depot.fitness/guides/531-boring-but-big): Four days, a heavy main lift then 5×10; the library's version runs 12 weeks, three 4-week cycles.
- [Strength training for beginners](https://depot.fitness/guides/beginner-strength-training): What the 30 beginner programs share — three days for most, the barbell lifts in sets of five, weight added every session.
- [Intermediate training programs](https://depot.fitness/guides/intermediate-training-program): 52 of the 101 programs are intermediate; sessions stay the same size, the week gets bigger and weight goes up more slowly.
- [Advanced training programs](https://depot.fitness/guides/advanced-training-programs): The 19 advanced programs — slightly bigger weeks (median 67 sets) and loads planned in advance with percentages, waves or deloads.
- [Workout programs for fat loss](https://depot.fitness/guides/workout-program-for-fat-loss): The 22 fat-loss programs — 10 are circuits and only 7 include any set of six reps or fewer — and when a strength program plus diet fits better.
- [Dumbbell-only training](https://depot.fitness/guides/dumbbell-only-training): What a pair of dumbbells covers, the two things it cannot do, and the workarounds.
- [Home workouts with no equipment](https://depot.fitness/guides/home-workout-no-equipment): The 6 programs that need nothing to buy — high reps, rests of 60 seconds or less, and the pulling gap.

Training variables:

- [How many sets per week to build muscle](https://depot.fitness/guides/how-many-sets-per-week): Weekly working sets from all 101 programs — median 58; about 47 for beginners, 60 intermediate, 67 advanced — and what that means per muscle.
- [How many reps to build muscle or strength](https://depot.fitness/guides/how-many-reps): Rep targets from 1,791 prescriptions — most sets top out at 9–15 reps; sets of 1–5 are about one in nine, nearly all on the main barbell lifts.
- [How many exercises per workout](https://depot.fitness/guides/how-many-exercises-per-workout): From 390 training days — median 5 exercises and 16 sets per session; 92% of sessions have 3–6 exercises.
- [How long to rest between sets](https://depot.fitness/guides/rest-between-sets): Rest periods taken from all 1,791 prescriptions in the library — median 75 seconds, about 3 minutes for sets of 1–5 reps, 60 seconds for isolation work.
- [Progressive overload](https://depot.fitness/guides/progressive-overload-guide): How the progression rules add weight, reps, sets or density — only 8 programs add weight every session, all of them beginner programs.
- [The best exercises for every muscle group](https://depot.fitness/guides/best-exercises-per-muscle-group): The exercises the most programs use per muscle group — the back squat is in 63 of 101 programs and the bench press in 58 counting each lift's labelled variants (56 and 56 by exact name, as on the exercise pages).
- [Rest and recovery](https://depot.fitness/guides/rest-and-recovery): 82 of the 101 programs leave three or four rest days a week; only 10 name a deload or reset, and when to take one.

## Comparisons

- [Push/pull/legs vs upper/lower](https://depot.fitness/compare/push-pull-legs-vs-upper-lower)
- [5×5 vs 5/3/1](https://depot.fitness/compare/5x5-vs-531)
- [Full body vs split routine](https://depot.fitness/compare/full-body-vs-split)
- [Dumbbells vs barbell](https://depot.fitness/compare/dumbbells-vs-barbell)
- [Bodyweight vs weights](https://depot.fitness/compare/bodyweight-vs-weights)
- [Strength vs hypertrophy](https://depot.fitness/compare/strength-vs-hypertrophy)

## Optional

- [About](https://depot.fitness/about)
- [Privacy Policy](https://depot.fitness/privacy)
- [Terms of Service](https://depot.fitness/terms)