Programs
Start from a proven plan
AI still writes custom weeks. These named templates are for people who want a starting lineup.
beginner
First Gym 3-day
Show up three days, leave in 45 minutes, know exactly what to do.
3 days · 45 min
beginner
Dorm Bodyweight
No rack, no excuses. Progressions you can do between classes.
4 days · 30 min
intermediate
Push Pull Legs
The split everyone asks for, written so you can log it wet-handed.
6 days · 55 min
intermediate
Upper Lower
Four days. Enough volume to grow, enough rest to stay in school.
4 days · 50 min
intermediate
5x5 Strength
Three big lifts. Add a little when the bar feels honest.
3 days · 50 min
intermediate
Baseball In-Season
Keep power without frying the arm. Two lifts, one speed day.
3 days · 40 min
beginner
Feel-18 Rebuild
For the parent, teacher, or coach who wants that engine back.
3 days · 40 min