At the gymBuild muscle
Muscle Group Split
3 days/weekBeginner
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YOUR WORKOUT · ONE STEP AT A TIMEDumbbell Bench Press
01 / 084 sets8–10 reps60s rest
Your next step is clear 56complete training plans
209guided exercises
2–5days per week
10–12week programs
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At the gym
At the gymLose fat
Full Body Split
3 days/weekBeginner
At the gymFeel fitter
Full Body Split
2 days/weekBeginner
At homeTrain at home
Full Body Split
3 days/weekBeginner
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One movement. Your full attention.
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Guided training
EXERCISE 1 OF 8•••
Dumbbell Bench Press
Chest · Shoulders · Triceps
SETTARGETKGREPS
18–10 reps1210
28–10 reps1210
38–10 reps
48–10 reps
Train anywhereGym or home.
EXAMPLE PLAN3 days
Build muscle · Beginner
Muscle Group Split
12345678910
10 weeks · 2 progressive blocksEXAMPLE TRAINING VOLUME
Your effort adds up42.8k kg
WORKOUTS27VOLUME42.8kSETS108
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Watch the movement, log your sets, then move on.
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Maya H.Dubai, UAE · 22m
Maya H. Week 6 done. Added 5 kg to my squat and finally feel confident with the movement. 🔥
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I’m new to the gym. Is this for me?
Yes. Choose your experience level during setup. Beginner plans pair one movement at a time with exercise videos, simple instructions, and space to track your sets.
Can I train at home?
Choose Train at home to explore programs using bodyweight or simple equipment. Preview the exercises first so you know what you’ll need.
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