Traditional Bodybuilding Split
FreeBeginner
- Sessions / week
- 3 days
- Total run
- 4 weeks
- Typical session
- ~60 min
Chest and triceps, back and biceps, legs and shoulders. A classic split for getting into the gym on a simple week.
Training library
Programs
14 programmes, 7 of them free. You run one at a time. Sessions land on set days, with warm-ups, rest timers, and set logging, and you can move a session to another day. Onboarding recommends a programme from your interests and experience.
3 Day Split
FreeBeginner
- Sessions / week
- 3 days
- Total run
- 4 weeks
- Typical session
- ~60 min
A hypertrophy block built around push, pull, and legs.
2 Day Full Body
FreeBeginner
- Sessions / week
- 2 days, weekends
- Total run
- 12 weeks
- Typical session
- ~60 min
Weekend sessions for maintenance and steady strength when the week itself is already full.
Traditional Powerlifting (SBD)
FreeIntermediate
- Sessions / week
- 3 days
- Total run
- 8 weeks
- Typical session
- ~60 min
A squat, bench, and deadlift peak that finishes with a test week.
Olympic Foundations
FreeIntermediate
- Sessions / week
- 3 days
- Total run
- 4 weeks
- Typical session
- ~60 min
Technique-first snatch and clean and jerk. The point is positions and timing, then load.
HIIT Shred Taster
FreeBeginner
- Sessions / week
- 4 sessions
- Total run
- Preview
- Typical session
- ~45 min
A four-session preview of the full HIIT programme, enough to learn the formats before the six-week block.
Pilates Intro
FreeBeginner
- Sessions / week
- 3 days
- Total run
- 4 weeks
- Typical session
- ~25 min
Core, control, and mobility. Shorter sessions you can keep next to heavier training.
Pro Bodybuilding Split
ProAdvanced
- Sessions / week
- 5 days
- Total run
- 16 weeks
- Typical session
- ~60 min
Four phases, from foundation through peaking, with a dedicated focus each day.
5-Day Power & Strength
ProAdvanced
- Sessions / week
- 5 days
- Total run
- 6 weeks
- Typical session
- ~60 min
A strength peak in three steps: volume, strength, then peak.
Wendler 5/3/1 (3-Day)
ProAdvanced
- Sessions / week
- 3 days
- Total run
- 16 weeks
- Typical session
- ~60 min
Four cycles of squat, strict press, and deadlift from a training max, with AMRAP top sets. Percentages pre-fill the weight.
Pro Powerbuilding
ProAdvanced
- Sessions / week
- 4 days
- Total run
- 12 weeks
- Typical session
- ~60–75 min
Heavy compounds plus hypertrophy work, so strength and size move together.
Advanced Olympic Performance
ProAdvanced
- Sessions / week
- 3 days
- Total run
- 8 weeks
- Typical session
- ~60 min
A snatch and clean and jerk peak that ends in a three-attempt competition simulation.
HIIT Shred Full
ProBeginner
- Sessions / week
- 4 days
- Total run
- 6 weeks
- Typical session
- ~45 min
24 unique sessions. Each one opens with a strength primer, then a named workout.
KB + DB Bootcamp
ProBeginner
- Sessions / week
- 3 days
- Total run
- 6 weeks
- Typical session
- ~45 min
Kettlebell and dumbbell circuits, skill work, and finishers. No barbell required.
Coming soonNot in the app yet
Tempered Daily
- Sessions / week
- 7 sessions
- When it updates
- New week every Monday
- Versions
- RX and Scaled
Coming soon. A new week will drop every Monday at 00:01. Seven sessions, each with an RX and a Scaled version. Do the days you can. Pro will open the full week. Free accounts will see the shape of the session, then a lock. On a rest day that is also today, Pro will be able to open that day’s session from the rest-day screen.
Each week has a theme, and the theme changes. Strength, metcon, and the work in between, so the training builds a well-rounded athlete rather than one style.
Standalone workouts
One-off sessions you can favourite, filter, and log. Filters cover discipline, equipment, duration, favourites, and Pro. Tempered Daily is separate from this library. Skill sessions also unlock for coaches.
| Library | Free | Pro |
|---|---|---|
| CrossFit-style WODs | 24 | 13 |
| Hyrox | 20 | 12 |
| Conditioning | 5 | 27 |
| Strength | 5 | 14 |
| Olympic lifting | 1 | 3 |
| Rainhill | 11 | — |
| Arena Games | 8 | — |
| Girl Games | 3 | — |
| Skill sessions | — | 22 |
A dash means that side of the library is empty. Rainhill, Arena Games, and Girl Games are free. Skill sessions are Pro.
Formats
AMRAP, EMOM, For time, Intervals, Tabata, Chipper, Ladder, Benchmark
Equipment filters
Barbell, Dumbbell, Kettlebell, Rower, Bike, Ski erg, Box, Bands, Sled, and more.
Recovery and mobility
21 guided flows. 6 are free. Rest days inside a programme also suggest easy work — a walk, swim, cycle, zone 2, yoga, full rest, sauna, or meditation — plus a mobility carousel.
- Core Stability
- Desk Job Recovery
- Handstand Prep
- Shoulder Health
- Full Body Flush
- Quick Full Body Flow
Pro adds hip, thoracic, wrist, knee, and lower-body flows, plus morning, pre-workout, Olympic warm-up, run warm-up and recovery, climbing recovery, and full-body reset. Coaches get every flow.
Train in the app with logging, swaps, and timers built in.
