Make it yours Add your experience and bodyweight for personal targets
Why do some exercises change each week?
Main lifts stay put. Accessories rotate. Your first exercise each day only changes every four weeks, and the big barbell lifts never change, because getting stronger at a lift is partly a skill you practice. The smaller exercises after it rotate weekly between moves that train the same muscles.
Research backs this up: changing exercises at random every session doesn't build more muscle or strength, but swapping in a planned way keeps training interesting, can work a muscle from more angles, and people enjoy it more (Baz-Valle et al., 2019; Kassiano et al., 2022). If you'd rather keep an exercise, use Swap to put it back.
New to lifting? The beginner plan changes every four weeks instead, so you get time to learn each movement.
Every week also asks something different. Plans run in 4-week waves: a Build week, a Push week with an extra set on accessories, a Heavy week where main lifts go heavier for fewer reps, then a Recover week with half the sets. Planned changes in load and volume like this (called periodization) lead to more strength than doing the same thing every week (ACSM position stand, 2009; Williams et al., 2017).
Before each workout: tap Warm up on the day for a warm-up made for it (or see all warm-ups and stretches). New to this? Read your first day first.
Your progress
Where you're headed
Log your sets with the Log button on any exercise. Each session updates your next target and projects where that lift could be in the coming weeks.