Routinesin full

The whole routine, not the weekly outline: every session with its exercises in order, its sets, its rep range and its rest. They're the ones the app builds when you pick one, exactly as they are.

Beginner3 days
Getting startedFull Body · 3 daysTo get started at the gym27 sets/wk10 exercisesBeginner2 days
Getting startedFull Body · 2 daysMinimum effective, maximum result16 sets/wk6 exercisesBeginner4 days
Getting startedUpper/Lower · 4 daysThe beginner's next step31 sets/wk12 exercisesIntermediate3 days
Build muscleIntermediate Full Body · 3 daysHigh frequency, three days54 sets/wk19 exercisesIntermediate4 days
Build muscleUpper/Lower · 4 daysThe intermediate's sweet spot74 sets/wk23 exercisesAdvanced6 days
Build musclePush/Pull/Legs · 6 daysAdvanced volume, six days117 sets/wk35 exercisesBeginner3 days
At homeFull Body at Home · 3 daysWith the minimum: a dumbbell and a chair24 sets/wk9 exercisesIntermediate4 days
At homeUpper/Lower at Home · 4 daysMinimal equipment, serious results33 sets/wk12 exercises