Health

Personal workout builder — pick a day, choose your exercises, see GIF demos. Dumbbell, cable/rope, machine, barbell & bodyweight variations.

Workout Builder

Build your session

Pick a day, choose each exercise from the dropdowns, then hit Show to see your full session with GIF demonstrations. Every variation — dumbbell, cable/rope, machine, barbell, bodyweight & cardio.

Step 1 — choose your day

Step 2 — pick your exercises

Your session

📚 Exercise library — 1,400+ exercises, grouped by muscle (gifs + instructions)

📕 Training plan PDFs — ready-made programs, one page per day with GIF stills

📖 Muscle Anatomy ReferenceEvery muscle: anatomy render, function, best exercises, how to bias it, cues & recovery times 90-Day Plan — PPL + UpperThe house split: Push/Pull/Legs/Upper + Friday rotation · monthly weight progression · 65 sessions 30-Day Women's Home + GymGet back in shape: 2 gym + 3 home days/week, zero home equipment, walking-first · 22 sessions 30-Day Beginner — Full BodyFirst month in the gym: alternating machine and dumbbell days, Mon/Wed/Fri · 13 sessions

60-day classic splits

🪨 Hard Rock Split — Upper/Lower ×6Anatomy-driven hypertrophy killers with personalized weights & per-muscle recovery map · 6 days/wk Bro SplitOne muscle group per day, high volume — Chest / Back / Shoulders / Arms / Legs · 5 days/wk Push / Pull / Legs ×2The most popular split among serious lifters — twice-weekly frequency · 6 days/wk Upper / LowerBalance of frequency and recovery — the natural bodybuilder's staple · 4 days/wk Full BodyWhole body every session, rest day after each — beginner and natural friendly · 3 days/wk Arnold SplitChest+Back / Shoulders+Arms / Legs ×2 — antagonist pairings, high volume · 6 days/wk Push / PullTwo-day rotation with legs folded into pull days — simple structure · 4 days/wk Hybrid — PPL + Upper/LowerEvery muscle twice a week with a built-in second leg day — the specialization template · 5 days/wk