Training Programs
22 scientifically structured programs across muscle gain, fat loss, strength and beginner paths.
Generate a plan from your body scan
Upload front, side & back photos — AI builds a personalized program and starts it for you.
Muscle Gain
Build size & shape
5 programs
Fat Loss
Burn fat, keep muscle
4 programs
Strength
Get powerfully strong
Beginner
Start the right way
3 programs
Home
Train anywhere
Women
Sculpt & strengthen
Muscle Gain · Hypertrophy
Classic 6-day split that hits every muscle group twice a week with massive variety.
Chest+Back, Shoulders+Arms, Legs — golden era bodybuilding intensity twice over.
Muscle Gain · Strength + Size
4-day balanced split — optimal frequency for strength and hypertrophy.
Muscle Gain · Pure Size
High-volume science-based program — time under tension and controlled eccentrics.
Build serious size with only a pair of dumbbells — gym or home.
Fat Loss · Conditioning
High-intensity intervals torch calories and preserve muscle.
Back-to-back stations keep heart rate up and fat burning maxed.
Fat Loss · Real-world strength
Move better, hit harder, condition for life — CrossFit-style training.
Fat Loss · Recomp
Pair compound lifts with metabolic finishers for true body recomposition.
Strength · Strength
Linear progression on the big lifts — gain raw strength fast.
Strength · 1RM
Periodized squat, bench, deadlift focused on max strength — meet-ready.
Strength · Power & Speed
Olympic lifts + plyometrics to build explosive, sport-ready athletes.
Heavy compound lifts paired with smart accessory volume.
Beginner · General
Three full-body sessions a week — perfect launchpad for new lifters.
Safer, guided movement patterns — ideal for first-time lifters.
Beginner · Mobility
Prep your body for serious training — joints, posture, and core control.
Home · General
Zero equipment, zero excuses — sweat in your living room.
Home · Strength
Travel-friendly strength program — just a band and you're set.
Home · Time-crunched
Five express workouts for busy weeks — fat burn, full body, core, HIIT, beginner.
Women · Glutes
Hip-thrust-driven program engineered to build round, strong glutes.
Women · Tone & Strength
Balanced strength and conditioning to build a strong, sculpted physique.
Women · Control & Core
Pilates fundamentals fused with strength — controlled, mindful movement.