Program library
Workout programs
36 programs for one goal or one style, each with the full week laid out: exercises, sets, reps, rest and the coach’s notes. Open one to see it, then start it in the app.
No program matches all of these. Clear a filter to see more.
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Movie-star plan
Action HeroBig shoulders, chest and arms on a lean body5 days/wk · 12 wks · Intermediate · Men -
Movie-star plan
Action HeroineStrong, athletic, toned4 days/wk · 12 wks · Intermediate · Women -
Movie-star plan
Lean & ShreddedShredded for a role: circuits and daily cardio5 days/wk · 8 wks · Intermediate · Everyone -
Model plan
Swimsuit ModelLean and toned: glutes, a flat waist and great posture4 days/wk · 8 wks · Intermediate · Women -
Model plan
Cover ModelLean and defined: abs, shoulders and arms5 days/wk · 8 wks · Intermediate · Men -
Glute BuilderHeavy thrusts, deep squats, real glute growth.4 days/wk · 12 wks · Any level · Women -
Chest Up, Shoulders BackStronger pecs and upper back for a lifted look and upright posture.3 days/wk · 12 wks · Any level · Women -
Flat Tummy, Snatched WaistLose fat all over, build a strong core and sharpen your waistline.4 days/wk · 12 wks · Any level · Women -
Sleeveless SeasonDefined shoulders, firm arms, lean full-body strength.3 days/wk · 12 wks · Any level · Women -
Lean & Toned LegsFirm, shapely legs: lifting gives the shape, fat loss makes them slimmer.3 days/wk · 12 wks · Any level · Women -
Hourglass BuildWider shoulders and back, rounder glutes, and a waist that looks smaller.4 days/wk · 12 wks · Any level · Women
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6-Week Fresh StartThree simple full-body gym sessions a week, under an hour each, to rebuild strength and energy.3 days/wk · 6 wks · Beginner · Women -
Strong & ConfidentLift heavy, get strong, own the weight room.3 days/wk · 12 wks · Any level · Women
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Chest Like ArmorChest twice a week from every angle, with nearly as much back work.4 days/wk · 12 wks · Intermediate · Men -
Sleeve StretcherFill your sleeves: triceps first, arms three times a week.4 days/wk · 12 wks · Any level · Men -
V-Taper BuilderWider back and shoulders, so your waist looks narrower.4 days/wk · 12 wks · Any level · Men
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Six-Pack RevealBuild the blocks and strip the fat that hides them.4 days/wk · 12 wks · Any level · Men -
Tree Trunk LegsSquat deep, hinge heavy, and grow legs that fill out your jeans.4 days/wk · 12 wks · Intermediate · Men -
Five-Day Mass BuilderFive days a week, every muscle twice, eat to grow.5 days/wk · 12 wks · Intermediate · Men -
Pure StrengthHeavy squat, bench, RDL and pull-ups: strength you can measure.3 days/wk · 12 wks · Intermediate · Men
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Heavy-Duty Kickstart6 weeks of machines, walking and quick wins, with no jumping and no wrecked knees.3 days/wk · 6 wks · Beginner · Men
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Athlete ModeGet strong, move well, and stop running out of gas.3 days/wk · 10 wks · Any level · Everyone -
Home IronDumbbells, a bench, 3 workouts a week. No gym needed.3 days/wk · 10 wks · Any level · Everyone -
Anywhere Full BodyFloor, chair, about 45 minutes: real training anywhere.3 days/wk · 8 wks · Any level · Everyone -
Golden-Era SplitThe classic six-day bodybuilding split: chest and back, shoulders and arms, legs, twice a week.6 days/wk · 12 wks · Intermediate · Everyone -
Push Pull LegsPush, pull, legs, twice a week: every muscle trained twice with room to recover.6 days/wk · 12 wks · Intermediate · Everyone -
Push Pull Legs · 3 DaysThe push-pull-legs split on three days a week, for busy weeks and newer lifters.3 days/wk · 10 wks · Any level · Everyone -
Full Body 3×/WeekThree full-body gym sessions a week: legs, a push, a pull and core every time.3 days/wk · 12 wks · Any level · Everyone -
Upper/Lower 4-DayTwo upper and two lower days: a heavy day for strength and a volume day for size.4 days/wk · 12 wks · Intermediate · Everyone -
Beginner Strength 12 WeeksLearn the big lifts and add weight almost every week: three full-body sessions of 45–60 minutes.3 days/wk · 12 wks · Beginner · Everyone
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Yoga FlowStrength, balance and calm in 45 minutes3 days/wk · 8 wks · Any level · Everyone -
Pilates Core & ToneA strong middle, better posture, toned legs3 days/wk · 8 wks · Any level · Everyone
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Stretch & MobilityLoosen tight hips, back and shoulders3 days/wk · 6 wks · Any level · Everyone -
28-Day Wall PilatesFour weeks of beginner pilates with a wall for support: core, glutes and posture in 25 minutes.4 days/wk · 4 wks · Beginner · Everyone
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Fat Loss + MuscleUpper/lower split with incline walks4 days/wk · 12 wks · Beginner · Men
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Glutes & ToneThree glute days and one upper-body day4 days/wk · 12 wks · Beginner · Women
Photos are illustrative. Movie-star and model plans are modeled on how actors and models prepare; they are not affiliated with or endorsed by anyone.