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Today
Workouts
Splits
Generate
Records
Library
Program generator
Weekly sets per muscle
Light
Moderate
High
Chest
−
+
Lats
−
+
Upper back
−
+
Shoulders
−
+
Quads
−
+
Hamstrings
−
+
Glutes
−
+
Biceps
−
+
Triceps
−
+
Calves
−
+
Abs
−
+
Traps
−
+
Forearms
−
+
Lower back
−
+
Adductors
−
+
Abductors
−
+
110 sets per week in total. Set a muscle to 0 to skip it.
Training days per week
1
2
3
4
5
6
7
Time per session: 60 min
Goal
Strength (low reps)
Muscle growth
Endurance (high reps)
Equipment
Full gym
Home: dumbbells & bands
Bodyweight only
Bodyweight
Dumbbells
Barbell & plates
Cable machine
Machines
Smith machine
Kettlebells
Resistance bands
Balls (stability, bosu, medicine)
Ab wheel
Generate program