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Everything here is written the way the coach thinks: evidence first, plain language, real numbers. Programs with actual tables, honest app comparisons, and guides you can train from today — no install required.
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Start here
Guide · updated June 7, 2026 Progressive Overload for Beginners A beginner-friendly guide to progressive overload: when to add weight, when to add reps, when to hold steady, and how to avoid turning progress into burnout.
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All programs → Programs that progress
5x5 Workout Program The 5x5 workout is a classic strength program built on five sets of five reps of the main barbell lifts. Here is the full A/B routine, weekly schedule, and how to progress. Beginner · 3 days/wk
Beginner Strength Program A simple 3-day full-body strength program for beginners. Two alternating workouts, the main barbell lifts, and clear progression so you know what to do next. Beginner · 3 days/wk
Full Body Workout A practical 3-day full body workout program for beginners and busy lifters, with exercises, sets, reps, warm-up guidance, progression, substitutions, safety notes, and sources. Beginner · 3 days/wk
Push Pull Legs (PPL) A practical push pull legs routine with a full 6-day PPL program, a beginner-safe 3-day version, progression rules, substitutions, and recovery guidance. All levels · 3-6 days/wk
Upper Lower Split A practical 4-day upper lower split for strength and muscle, with exercises, sets, reps, progression rules, beginner caveats, recovery guidance, and sources. Intermediate · 4 days/wk
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All exercises → Exercise library
Barbell Back Squat The barbell back squat is the foundational lower-body strength lift, training the quads, glutes, and hamstrings through a deep, loaded knee and hip bend. Compound · Barbell Barbell Bench Press The barbell bench press is the primary upper-body pressing lift, building the chest, front delts, and triceps through a loaded horizontal press. Compound · Barbell Conventional Deadlift The conventional deadlift is a full-body pulling lift that trains the posterior chain, building the hamstrings, glutes, and back by lifting a loaded bar from the floor. Compound · Barbell
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Choosing a workout app
Best workout tracker app The overall ranking, tested logger by logger. RANKED LIST Best AI workout apps Workout generators, progression planners, and coaching-first tools. RANKED LIST Best workout apps for beginners Guidance without overwhelm. RANKED LIST Best free workout apps Useful free tiers, trials, and genuinely no-cost options. RANKED LIST Best home workout apps Strength training with limited equipment and weak signal. RANKED LIST Hevy vs Strong Two manual loggers, different feel. HEAD-TO-HEAD Hevy vs Fitbod Logger vs workout generator. HEAD-TO-HEAD All app reviews Hands-on reviews, scored and sourced. INDEX All comparisons Every matchup and alternative guide. INDEX
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Calculators
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Full glossary → Glossary
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