Example workouts and programs.

A few straightforward examples of what a shared workout can look like. Each one has its own link that opens ready to save or start. New to the app? Start with the guide.

Strength6 exercises

Arnold Golden Six

Six compound movements, three nonconsecutive days a week. Add weight when you can complete all prescribed reps.

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Show exercises (6)
  1. Squat4 × 10
  2. Wide-grip bench press3 × 10
  3. Chin-up3 × AMRAP
  4. Behind-the-neck overhead press4 × 10
  5. Barbell curl3 × 10
  6. Bent-knee sit-up3-4 × AMRAP
Full body5 exercises

Bodyweight basics

No equipment, anywhere: push, pull, squat, hinge, and hold.

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Show exercises (5)
  1. Push-up4 × AMRAP
  2. Pull-up3 × AMRAP
  3. Air squat3 × 15-20
  4. Glute bridge3 × 15
  5. Plank3 × 45s
Full body4 exercises

Dumbbell essentials

A full-body session for a small gym or a pair of dumbbells.

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Show exercises (4)
  1. Goblet squat3 × 8-12
  2. Dumbbell bench press3 × 8-12
  3. One-arm row3 × 6-12
  4. Romanian deadlift3 × 8-12
Lower5 exercises

Glute day

Hip thrust first, then hinges and lunges. A lower day that leaves the quads alone.

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Show exercises (5)
  1. Hip thrust4 × 8-10
  2. Romanian deadlift3 × 8-12
  3. Walking lunge3 × 10/side
  4. Cable kickback3 × 12-15
  5. Crunch3 × 15
Strength2 days
Program

GZCLP

Two full-body days: one heavy T1 lift, one volume T2 lift, and high-rep T3 accessories.

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Show workouts (2)
  1. Day 1
  2. Day 2
Full body5 exercises

Kettlebell circuit

One or two kettlebells, moving with short rests. Conditioning that still builds strength.

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Show exercises (5)
  1. Kettlebell swing5 × 15
  2. Goblet squat4 × 10
  3. Kettlebell press4 × 8/side
  4. Bent-over row4 × 10
  5. Turkish get-up3 × 3/side
Lower5 exercises

Leg day, quad focus

Squat first, then leg press and lunges while your legs still work.

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Show exercises (5)
  1. Squat4 × 5-8
  2. Leg press3 × 8-10
  3. Walking lunge3 × 10/side
  4. Leg curl3 × 10-12
  5. Calf raise4 × 12-15
Lower4 exercises

Lower-body basics

A simple lower session with room to progress load or reps.

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Show exercises (4)
  1. Front squat4 × 6
  2. Romanian deadlift3 × 8
  3. Split squat3 × 10
  4. Calf raise3 × 12-15
Upper5 exercises

Pull day

Back and biceps. The natural partner to Push day for a simple upper-body split.

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Show exercises (5)
  1. Deadlift3 × 5
  2. Pull-up3 × 8-12
  3. Barbell row3 × 8-12
  4. Face pull3 × 12-15
  5. Biceps curl3 × 10-12
Upper5 exercises

Push day

Chest, shoulders, and triceps. A straightforward push session.

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Show exercises (5)
  1. Bench press4 × 6-12
  2. Overhead press3 × 6-12
  3. Incline dumbbell press3 × 10-12
  4. Lateral raise3 × 6-12
  5. Triceps pushdown3 × 10-12
Full body3 exercises

The 20-minute full body

In and out. Three big lifts, no fluff, for the days the schedule wins.

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Show exercises (3)
  1. Squat3 × 6
  2. Bench press3 × 6
  3. Deadlift2 × 5
Hypertrophy36 days
Program

The Essentials Program

Twelve weeks, three days a week: full body, upper, lower. Heavy compounds first, dropsets and supersets to finish. Every exercise lists two substitutions.

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Show workouts (36)
  1. Essentials: Week 1 · Full Body
  2. Essentials: Week 1 · Upper
  3. Essentials: Week 1 · Lower
  4. Essentials: Week 2 · Full Body
  5. Essentials: Week 2 · Upper
  6. Essentials: Week 2 · Lower
  7. Essentials: Week 3 · Full Body
  8. Essentials: Week 3 · Upper
  9. Essentials: Week 3 · Lower
  10. Essentials: Week 4 · Full Body
  11. Essentials: Week 4 · Upper
  12. Essentials: Week 4 · Lower
  13. Essentials: Week 5 · Full Body
  14. Essentials: Week 5 · Upper
  15. Essentials: Week 5 · Lower
  16. Essentials: Week 6 · Full Body
  17. Essentials: Week 6 · Upper
  18. Essentials: Week 6 · Lower
  19. Essentials: Week 7 · Full Body
  20. Essentials: Week 7 · Upper
  21. Essentials: Week 7 · Lower
  22. Essentials: Week 8 · Full Body
  23. Essentials: Week 8 · Upper
  24. Essentials: Week 8 · Lower
  25. Essentials: Week 9 · Full Body
  26. Essentials: Week 9 · Upper
  27. Essentials: Week 9 · Lower
  28. Essentials: Week 10 · Full Body
  29. Essentials: Week 10 · Upper
  30. Essentials: Week 10 · Lower
  31. Essentials: Week 11 · Full Body
  32. Essentials: Week 11 · Upper
  33. Essentials: Week 11 · Lower
  34. Essentials: Week 12 · Full Body
  35. Essentials: Week 12 · Upper
  36. Essentials: Week 12 · Lower
Upper6 exercises

Upper-body essentials

A barbell-first upper day. Press, pull, and arms, no machines needed.

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Show exercises (6)
  1. Bench press4 × 6-8
  2. Barbell row4 × 6-8
  3. Overhead press3 × 8-10
  4. Pull-up3 × AMRAP
  5. Dumbbell curl3 × 10-12
  6. Triceps pushdown3 × 10-12

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