Programs

Free workout programs

Ready-made sessions and multi-day plans you can import into your workout log. Progress session to session — private on your iPhone.

Plans

Multi-day schedules built from individual sessions.

3-Day Bodyweight

Plan

3 days · beginner

Full bodyPushPullLegs

3-Day Full Body

Plan

3 days · beginner

Full body

3-Day Glute & Lower

Plan

3 days · intermediate

LegsLower

3-Day Home Dumbbell

Plan

3 days · beginner

Full bodyUpperLower

3-Day Push Pull Legs

Plan

3 days · beginner

PushPullLegs

4-Day Push / Pull

Plan

4 days · intermediate

PushPull

4-Day Upper / Lower

Plan

4 days · intermediate

UpperLower

5-Day Body-Part Split

Plan

5 days · intermediate

ChestBackShouldersArmsLegs

6-Day Push Pull Legs

Plan

6 days · intermediate

PushPullLegs

Arnold-style 3-Day

Plan

3 days · advanced

ChestBackShouldersArmsLegs

Athlete 3-Day

Plan

3 days · intermediate

Full bodyLegs

Beginner Gym 3-Day

Plan

3 days · beginner

PushPullLegsFull body

Chest & Back Priority

Plan

4 days · intermediate

ChestBackUpper

Conditioning Mix

Plan

3 days · intermediate

Full body

Machine-Friendly 3-Day

Plan

3 days · beginner

PushPullLegs

Minimalist 2-Day

Plan

2 days · beginner

Full bodyUpperLower

Powerbuilding 4-Day

Plan

4 days · advanced

UpperLowerChestLegs

Shoulders & Arms Specialization

Plan

4 days · intermediate

ShouldersArmsUpper

Strength Week (5/3/1-style)

Plan

4 days · advanced

LegsChestPullShoulders

Upper / Lower Strength

Plan

4 days · advanced

UpperLower

Workouts

114 sessions you can import in one tap.

5/3/1-style Bench

4 exercises · intermediate

ChestPushUpper

5/3/1-style Deadlift

4 exercises · intermediate

PullLower

5/3/1-style Press

4 exercises · intermediate

ShouldersPushUpper

5/3/1-style Squat

5 exercises · intermediate

LegsLower

Abs Circuit

5 exercises · beginner

Full body

Arms

6 exercises · intermediate

ArmsUpper

Arms Pump

6 exercises · intermediate

ArmsUpper

Arnold-style Chest & Back

6 exercises · intermediate

ChestBackUpper

Arnold-style Legs

7 exercises · intermediate

LegsLower

Arnold-style Shoulders & Arms

7 exercises · intermediate

ShouldersArmsUpper

Athlete Full Body

5 exercises · intermediate

Full body

Athletic Legs

4 exercises · intermediate

LegsLower

Back

6 exercises · intermediate

BackPullUpper

Back & Biceps

6 exercises · intermediate

BackArmsPullUpper

Back Thickness

5 exercises · intermediate

BackPullUpper

Back Width

5 exercises · intermediate

BackPullUpper

Beginner Arms

5 exercises · beginner

ArmsUpper

Beginner Full Body

5 exercises · beginner

Full body

Beginner Legs

5 exercises · beginner

LegsLower

Beginner Pull

5 exercises · beginner

PullUpperBack

Beginner Push

5 exercises · beginner

PushUpperChest

Bench Accessories

4 exercises · intermediate

ChestPushUpper

Biceps Focus

5 exercises · intermediate

ArmsUpper

Big Three Full Body

4 exercises · advanced

Full body

Bodyweight Core

6 exercises · beginner

Full body

Bodyweight Legs

5 exercises · beginner

LegsLower

Bodyweight Pull

4 exercises · intermediate

PullBackUpper

Bodyweight Push

4 exercises · beginner

PushChestUpper

Cable Arms

4 exercises · intermediate

ArmsUpper

Cable Chest

5 exercises · intermediate

ChestPushUpper

Cable Chest Day

4 exercises · intermediate

ChestPushUpper

Calves & Core

5 exercises · intermediate

LegsLower

Chest

5 exercises · intermediate

ChestPushUpper

Chest & Triceps

6 exercises · intermediate

ChestArmsPushUpper

Chest Finisher

4 exercises · intermediate

ChestPushUpper

Chest Fly Volume

5 exercises · intermediate

ChestPushUpper

Chest Strength

4 exercises · advanced

ChestPushUpper

Classic Arm Day

5 exercises · intermediate

ArmsUpper

Core Strength

5 exercises · intermediate

Full body

Curl & Crush

4 exercises · intermediate

ArmsUpper

Deadlift Accessories

4 exercises · intermediate

PullLowerBack

Delt Volume

5 exercises · intermediate

ShouldersUpper

Dumbbell Legs

5 exercises · intermediate

LegsLower

Dumbbell Pull

5 exercises · intermediate

PullUpperBack

Dumbbell Push

5 exercises · intermediate

PushUpperChest

Dumbbell Upper

5 exercises · intermediate

Upper

Express Full Body

4 exercises · intermediate

Full body

Express Pull

4 exercises · intermediate

PullUpper

Express Push

4 exercises · intermediate

PushUpper

Flat Bench Focus

5 exercises · intermediate

ChestPushUpper

Full Body (bodyweight)

6 exercises · beginner

Full body

Full Body A

5 exercises · intermediate

Full body

Full Body B

5 exercises · intermediate

Full body

Full Body C

5 exercises · intermediate

Full body

Full Body Conditioning

5 exercises · intermediate

Full body

Full Body Dumbbell

5 exercises · intermediate

Full body

Full Body Strength

5 exercises · advanced

Full body

Glute Focus

5 exercises · intermediate

LegsLower

Glutes & Hamstrings

6 exercises · intermediate

LegsLower

Hamstrings Session

5 exercises · intermediate

LegsLower

Hinge Day

4 exercises · intermediate

LegsLower

Home Arms

4 exercises · beginner

ArmsUpper

Home Back

4 exercises · beginner

BackPullUpper

Home Chest

4 exercises · beginner

ChestPushUpper

Home Legs

5 exercises · beginner

LegsLower

Home Pull

4 exercises · beginner

PullUpper

Home Push

4 exercises · beginner

PushUpper

Home Shoulders

4 exercises · beginner

ShouldersUpper

Incline Chest Focus

5 exercises · intermediate

ChestPushUpper

Kettlebell Full Body

5 exercises · intermediate

Full body

Lat Day

4 exercises · intermediate

BackPullUpper

Legs

6 exercises · intermediate

LegsLower

Lower

6 exercises · intermediate

LowerLegs

Lower Hypertrophy

6 exercises · intermediate

LowerLegs

Lower Power

4 exercises · advanced

LowerLegs

Lower Strength

5 exercises · intermediate

LowerLegs

Machine Legs

5 exercises · beginner

LegsLower

Machine Lower Body

5 exercises · beginner

LegsLower

Machine Push

5 exercises · beginner

PushUpperChest

Minimal Equipment Full Body

5 exercises · beginner

Full body

Overhead Press Day

4 exercises · intermediate

ShouldersUpper

Posterior Chain Legs

5 exercises · intermediate

LegsLower

Pull

6 exercises · intermediate

PullUpper

Pull Hypertrophy

6 exercises · intermediate

PullUpperBack

Pull Strength

4 exercises · advanced

PullUpperBack

Pull Volume A

5 exercises · intermediate

PullUpper

Pull Volume B

5 exercises · intermediate

PullUpper

Pull-Up Focus

4 exercises · advanced

BackPullUpper

Push

6 exercises · intermediate

PushUpper

Push Hypertrophy

6 exercises · intermediate

PushUpper

Push Power

4 exercises · advanced

PushUpper

Push Volume A

5 exercises · intermediate

PushUpper

Push Volume B

5 exercises · intermediate

PushUpper

Push-Pull Superset

6 exercises · intermediate

UpperPushPull

Quad-Focused Legs

5 exercises · intermediate

LegsLower

Quads Session

5 exercises · intermediate

LegsLower

Rear Delt Focus

4 exercises · intermediate

ShouldersUpper

Row Day

4 exercises · intermediate

BackPullUpper

Shoulder Hypertrophy

6 exercises · intermediate

ShouldersUpper

Shoulder Strength

4 exercises · advanced

ShouldersPushUpper

Shoulders

6 exercises · intermediate

ShouldersPushUpper

Shoulders & Arms

6 exercises · intermediate

ShouldersArmsUpper

Squat Accessories

5 exercises · intermediate

LegsLower

Squat Day

5 exercises · intermediate

LegsLower

Sumo Lower

5 exercises · intermediate

LegsLower

Traps & Upper Back

4 exercises · intermediate

BackPullUpper

Triceps Focus

5 exercises · intermediate

ArmsPushUpper

Unilateral Legs

5 exercises · intermediate

LegsLower

Upper

7 exercises · intermediate

Upper

Upper Chest Builder

4 exercises · intermediate

ChestPushUpper

Upper Hypertrophy

6 exercises · intermediate

Upper

Upper Pump

6 exercises · intermediate

Upper

Upper Strength

5 exercises · intermediate

Upper

Weekend Full Body

5 exercises · intermediate

Full body

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Progressiv keeps your workout log private on your iPhone. Import a session and progressive-overload from last time.