Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.
Loads shown use a default full home gym (kettlebells 35–106 lb in pairs + a complete rack). Set your own equipment to get exact weights for your gear.
Main lift + accessories · log it set-by-set on /log
Your split day moves when you log a session — not with the date. Activity entries and synced workouts don't count toward it.
5 min easy cardio, then ramp the main lift in progressively heavier sets to today's working weight
Five minutes of easy cardio to raise the core temperature, then rehearse today's main patterns with progressively heavier, lower-rep sets until the working weight feels primed — never to fatigue. Add mobility for any tight area before you load.
2×5 @ RPE 6 — main lift
🏋 ≈ 255 lb (45 + 45 + 10 + 5 / side) · from your logged best
Bar on the upper back, brace into the belt line, break at hips and knees together, sit to at-least-parallel, drive evenly through mid-foot. Knees track over toes.
3×8 Romanian deadlift
🏋 ≈ 200 lb (45 + 25 + 5 + 2.5 / side) · from your logged best
From standing, soft knees, push the hips back and slide the bar down the thighs until you feel a big hamstring stretch, then drive the hips forward. Back stays flat.
3×12 — glute drive, pause at the top
Upper back on a bench, bar over the hips (use a pad), chin tucked. Drive through the heels to full hip extension, squeeze the glutes hard at the top, ribs down — don't arch the lower back to fake height.
3×12 walking lunges
Long step, drop the back knee toward the floor, drive through the front heel to stand; torso tall.
Not medical advice. Demo data only. Loads are starting suggestions, not maxes — adjust to how the set actually feels. Each “How-to demo” opens a curated video search for that exact movement.