Three full-body sessions a week, built around the squat, bench, deadlift, and overhead press.
No specialization, no fluff accessories — just the lifts that carry over everywhere else, with load increasing every week you hit your reps.
OS
Beginner · 8 weeks
Strength Foundations
An 8-week base-building program for lifters who want a real bar-path before specializing.
Muscle mode · 3D
8 regions in this program
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Quads
2 movements in this program
Knee extension that owns the squat and split-squat pattern.
Back squatFront squat
3D model: Male base muscular anatomy by CharacterZone (CC BY 4.0). Drag to orbit · click a muscle to pin it.
Full program
3 days · 8 weeks
55–70 min sessions · Barbell, rack, bench. Tap an exercise to pin the muscle on the anatomy map.
Week 1 · Groove
RPE 6
Learn positions. Leave 4 reps in the tank.
Day A
Squat + press · 60 min
Day B
Hinge + overhead · 60 min
Day C
Full body mix · 65 min
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.