Proven programs, every weight worked out

The programs

Each is based on a well-known program and credits the original in the app. They follow their published rules rather than readiness, so you always know what's coming.

• Classic 5×5: A and B days, a little more weight every session. See the 5×5 app.
• Novice 3×5: squat every session, with power cleans joining after six sessions
• 5×5 plus arms: the 5×5 with arm work after
• Ramping 5×5: heavy, light and top-set days, ramping up each set
• Tiered progression: heavy, medium and light tiers that each progress on their own
• Training max waves: a monthly percentage cycle from a training max
• Bodyweight skills: ladders from easy to hard on seven movements

Or let it adapt

Push pull legs and upper lower splits, and fully adaptive workouts that follow your recovery and readiness, are part of Pro. You can switch any time, and a program's progress is kept.

Questions

Are the programs really free?

Yes, every fixed program, with no limit on workouts.

What happens if I miss a session?

Nothing breaks. After a longer break, the next session starts a little lighter and builds back up.

Can I swap exercises in a program?

Yes. Swaps keep the lift's progress.