Start a workout
Pick a session, swap anything the programme allows, and write down what you lifted. The next time you open it, last time’s numbers are already there — which is the only reason a log is worth keeping.
FULL BODY · Squat and press
Full body A
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3 × 5-8
Quads, Glutes, Adductors, Spinal erectors
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3 × 6-10
Chest, Front delts, Triceps
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3 × 8-12
Lats, Mid back, Biceps
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2 × 8-12
Hamstrings, Glutes, Spinal erectors · Hinge at the hip; the bar stays close to the leg.
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3 × 30-45 sec
Trunk
Saved to this device.
FULL BODY x2 · Hinge and overhead
Full body B
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3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip · Stop the set when the back stops holding position, not when the reps run out.
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3 × 6-10
Front delts, Side delts, Triceps, Trunk
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3 × 8-12
Mid back, Lats, Rear delts, Biceps
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2 × 8-12 each leg
Quads, Glutes
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3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
FULL BODY x3 · Quads and pull
Full body C
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3 × 6-10
Quads, Glutes, Upper back, Trunk
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3 × 8-12
Upper chest, Front delts, Triceps
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3 × 6-12
Lats, Biceps, Mid back
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3 × 8-12
Glutes, Hamstrings
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2 × 30 sec each side
Obliques, Trunk
Saved to this device.
UPPER / LOWER · Press emphasis
Upper A
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4 × 5-8
Chest, Front delts, Triceps
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3 × 6-10
Front delts, Side delts, Triceps, Trunk
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3 × 8-12
Mid back, Lats, Rear delts, Biceps
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3 × 8-12
Lats, Mid back, Biceps
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3 × 12-20
Side delts
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3 × 10-15
Triceps
Saved to this device.
UPPER / LOWER · Squat emphasis
Lower A
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4 × 5-8
Quads, Glutes, Adductors, Spinal erectors
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3 × 8-12
Hamstrings, Glutes, Spinal erectors
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3 × 10-15
Quads, Glutes
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3 × 10-15
Hamstrings
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4 × 10-15
Calves
Saved to this device.
UPPER / LOWER · Pull emphasis
Upper B
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4 × 5-8
Lats, Biceps, Mid back, Grip
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3 × 8-12
Upper chest, Front delts, Triceps
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3 × 8-12
Mid back, Lats, Rear delts, Biceps
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3 × 8-12
Front delts, Side delts, Triceps
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3 × 12-20
Rear delts, Mid back, Rotator cuff · The one that keeps the shoulders happy through everything else.
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3 × 8-12
Biceps
Saved to this device.
UPPER / LOWER · Hinge emphasis
Lower B
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3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip
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3 × 8-12 each leg
Quads, Glutes, Adductors
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3 × 12-20
Quads
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3 × 10-15
Hamstrings
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3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
PPL + UPPER/LOWER · Chest, shoulders, triceps
Push
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4 × 5-8
Chest, Front delts, Triceps
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3 × 6-10
Front delts, Side delts, Triceps, Trunk
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3 × 8-12
Upper chest, Front delts, Triceps
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4 × 12-20
Side delts
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3 × 10-15
Triceps
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2 × 12-20
Triceps
Saved to this device.
PPL + UPPER/LOWER · Back and biceps
Pull
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3 × 3-6
Glutes, Hamstrings, Spinal erectors, Lats, Grip · On the second pull day of the week, swap this for a barbell row.
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4 × 6-12
Lats, Mid back, Biceps, Grip
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3 × 8-12
Mid back, Lats, Rear delts, Biceps
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3 × 12-20
Rear delts, Mid back, Rotator cuff
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3 × 8-12
Biceps
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2 × 10-15
Biceps, Brachialis, Forearms
Saved to this device.
PPL + UPPER/LOWER · Quads, hamstrings, calves
Legs
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4 × 5-8
Quads, Glutes, Adductors, Spinal erectors
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3 × 8-12
Hamstrings, Glutes, Spinal erectors
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3 × 10-15
Quads, Glutes
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3 × 10-15
Hamstrings
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4 × 10-15
Calves
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3 × 8-15
Lower abs, Hip flexors, Grip
Saved to this device.
Weights and swaps are saved on this device only — never uploaded, never attached to a name. Clear them any time from privacy. No loads are suggested anywhere: no page can watch you lift, so what to put on the bar is yours to decide.