Training library
Nine complete blocks in the app — five free, four Pro — from hypertrophy and powerbuilding to SBD peaking and Olympic lifting.
4-week classic bodybuilding block: chest & triceps, back & biceps, legs & shoulders. Rep ranges taper in weeks 3–4 for progressive overload.
16-week advanced bodybuilding plan in four phases (foundation, hypertrophy, intensification, peaking). Five days per week with a dedicated muscle-group focus and structured progressive overload.
4-week hypertrophy block (push / pull / legs). Rotates intensity and exercise variations to emphasise muscle-fibre recruitment.
6-week strength peak. Intensity steps up every two weeks via progressive overload and rep-range tapering.
12-week full-body maintenance. Movement variants change monthly (foundation → stability → hypertrophy) to limit plateaus.
8-week peaking plan for squat, bench, and deadlift. Volume falls as intensity rises toward a week-8 testing session.
4-week technical build for snatch and clean & jerk. Emphasises bar path, speed, and overhead stability.
8-week peak: phase 1 focuses on volume and positional strength; phase 2 on speed and heavy singles.
12-week powerbuilding plan in three phases (accumulation, intensification, realisation). Four days per week mixing heavy compounds with hypertrophy work for size and strength.
Train in the app with logging, swaps, and timers built in.