Hypertrophy
3 days/week · 135 min/week
Full Body Hypertrophy
3-day full body routine ideal for beginners and intermediates. Each muscle is trained 2-3 times per week, maximizing protein synthesis.
Plans
Seven complete plans, ready to start today
Each one comes with the days, the exercises, the sets, the reps and the rest periods. They are the same ones that ship inside the app, so you can read them here and load them there with one tap.
Hypertrophy
6 days/week · 300 min/week
Push Pull Legs Advanced
6-day PPL routine for maximum hypertrophy. Each muscle group is trained twice per week with high volume. Requires good recovery.
Strength
4 days/week · 180 min/week
Upper/Lower Strength
4-day Upper/Lower split. A days focus on strength with low reps, B days on hypertrophy with more volume. Perfect balance.
Skills
5 days/week · 225 min/week
Skills & Street Workout
Routine specialized in developing calisthenics skills: Front Lever, Muscle Up, Handstand Push Up. Includes technique, specific strength and accessory work.
Fat Loss
4 days/week · 160 min/week
HIIT Fat Burn
High-density routine with short rest periods to maximize caloric expenditure and the EPOC effect. Circuits combining strength and metabolic cardio.
Beginner
3 days/week · 120 min/week
Calisthenics Fundamentals
Perfect routine to start with calisthenics. Focused on mastering the basic movements with accessible progressions and flawless technique.
Muscle Up
4 days/week · 180 min/week
Muscle Up Specialization
Specific plan to achieve your first Muscle Up or improve your technique. Includes explosiveness, transition and dip strength work.
Stop guessing what to train today
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