Train

Customizable programs · smart swaps · load recommendations

Today's recommendation: Train normally

Follow today's program day

Your workouts

Paste a workout from Apple Notes or import a text file

Import

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Import your first workout

Copy and paste directly from Notes.

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Training week

Pick a split — swap any exercise inside each day

P / P / L / C / Cardio

Push · Pull · Leg · Core · Cardio

5 days · intermediate

P / P / L / Cardio

Push · Pull · Leg · Cardio

4 days · intermediate

Upper / Lower ×2

Upper / Lower Split

4 days · intermediate

Full body ×3

Full Body 3×

3 days · beginner

P · P · L · C

Push

Day 1/4

Push

Chest, shoulders, triceps

· Barbell Bench Press — 4× 5-8

· Overhead Press — 3× 8-10

· Cable Fly — 3× 12-15

· Skull Crusher — 3× 10-12

Customize week

Start workout

Recent gym sessions

No sessions yet — start your program above.

Conditioning

7-min circuits when readiness is low or time is tight

Core Focus

A seven-minute core routine — no equipment required.

Full Body Express

Seven minutes targeting every major muscle group.

Foundation Circuit

A balanced bodyweight circuit for building baseline strength.