Women's Program
Jump into one of our science-backed templates or select a targeted muscle group to view individual exercises.
Science-Backed Plans
Jump into one of our premade templates or build your own custom weekly split.
Beginner
3-Day Full Body
Perfect for beginners. Hits all major muscle groups 3 times a week.
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Intermediate4-Day Upper/Lower
Intermediate split balancing volume and recovery. Hits muscles 2x weekly.
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Advanced6-Day PPL
Advanced split allowing high volume and focus on specific muscle groups.
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All Exercises by Muscle Group
Select a targeted muscle group to view the recommended workout plan and exercises.
Abdominals
12 Exercises
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Back
9 Exercises
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Biceps
7 Exercises
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Calisthenics Cardio Functional
9 Exercises
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Chest
7 Exercises
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Forearms
3 Exercises
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Legs
10 Exercises
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Powerlifting Big Lifts
5 Exercises
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Shoulders Traps
7 Exercises
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Stretching
8 Exercises
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Triceps
6 Exercises
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Yoga
10 Exercises
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