Free programs

Workout programs

Six ready-made programs with exercises, sets and reps. Pick one, follow it for 8–12 weeks and add weight as you get stronger.

Full body for beginners

Whole body every workout. Alternate A and B, three days a week.

Heavy compound lifts, five sets of five reps. Alternate A and B and add weight when you hit every rep.

Push, pull and legs on separate days. Three days a week, or six if you run the cycle twice.

Upper and lower body on separate days, four days a week. Every muscle is trained twice.

Just dumbbells and bodyweight. Alternate A and B, three days a week.

Running and the race stations. Do A and B, plus one strength workout a week.

In the app: Ready-made programs → …. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.

Coming soon to the App Store

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