Free Workout Programs
13 structured programs plus Mobility - built for physique, strength, and general fitness. Every rep tracked, every PR caught automatically. All free, no login.
Free · No login · Progress saved on your device
What's inside
Whether you're a beginner, chasing a classic physique, or pushing advanced strength, there's a plan matched to your goal - and your Aesthetic Score recommends the best fit for your weak points.
Classic PhysiqueGolden-era width, taper, and proportion work - the flagship system.
Powerbuilding & StrengthProgressive overload plans that add strength while building size.
Women's ProgramsSculpt and beginner tracks built around glutes, shape, and strength.
Home & BeginnerMinimal-equipment and first-timer plans to build the base.
MobilityFollow-along warm-ups, flows, and recovery work for any day.
Full trackingLog sets, reps and RPE; PRs and streaks are detected automatically.
Featured programs
Women's PhysiqueGolden Girl →V-Taper, glutes, then definition. 3 blocks.
How the programs work
- Phased calendars. Multi-week programs progress through phases with built-in deloads every 4th week.
- Priorities first. Star up to two exercises per day so your weak points get your freshest effort.
- Auto PR detection. Log a set and the app flags a new best instantly, with a running PR board.
- Re-score checkpoints. Each phase tells you when to re-measure and re-run your score.
Questions
Are the programs really free?
Yes - all 13 programs plus Mobility, no login or paywall. Progress saves to your device.
Which program should I pick?
Run the free Aesthetic Score - it recommends the best-fit programs for your goal and weak points.
Do I need a gym?
No. There are home and minimal-equipment options alongside the full-gym programs.
Start training free
Pick a program or let your score choose one for you.
Browse Programs →