Guide library
Guides and workouts.
Filter by goal and experience. Every session lists sets, reps, rest and effort, so you know exactly what to do.
All guides
Current guides are sample templates — general examples, not personalised programs.
Goal
Experience
4 guides
- Sample templateWorkout
Full-body foundations
Three sessions a week built on the movement patterns everything else depends on.
- Experience
- Beginner
- Goals
- Strength · Muscle
- Duration
- 45 min
- Frequency
- 3× a week
- Sample templateWorkout
Upper / lower split
Four sessions a week for lifters who have outgrown full-body training.
- Experience
- Intermediate
- Goals
- Strength · Muscle
- Duration
- 60 min
- Frequency
- 4× a week
- Sample templateWorkout
Ten-minute conditioning finisher
A short, scalable block to finish a strength session.
- Experience
- Beginner
- Goals
- Conditioning
- Duration
- 10 min
- Frequency
- 2× a week
- Sample templateGuide
Fifteen-minute mobility reset
An easy routine for rest days or after a long sit.
- Experience
- Beginner
- Goals
- Mobility · Recovery
- Duration
- 15 min