01
Push / Pull / Legs
Train each muscle twice a week with a simple repeating structure. Best if the gym is already part of your routine.
PPLPPLR
See the PPL program →
Free forever. No account. No paywall.
Stop guessing what to do next week.
Choose a proven training split, add your lifts, and get a complete hypertrophy program that tells you when to add reps, add weight, and deload.
Start from scratch in about 5 minutes, or open the sample instantly.
✓ Beginner-friendly templates
✓ Automatic progression
✓ Export anytime
HT Program Builder
Saved locally
- 1Program setup
- 2Weekly schedule
- 3Build workouts
- 4Review & export
THURSDAYUpper
5 exercises
01
Barbell Bench Press3 sets · 6–10 reps
135 lb
02
Barbell Row3 sets · 8–12 reps
115 lb
03
Lat Pulldown3 sets · 8–12 reps
100 lb
WEEK 1
6 reps WEEK 2
7 reps WEEK 3
8 reps WEEK 4
Deload
6 reps WEEK 2
7 reps WEEK 3
8 reps WEEK 4
Deload
Private by defaultYour program stays in your browser.
Proven starting pointsPPL, upper/lower, and full body.
Always portableDownload your complete program as CSV.
Choose your starting point
A proven split beats a blank page.
Pick the schedule you can actually recover from. Every template can be changed inside the builder.
02
Upper / Lower
Four balanced sessions with enough recovery between them. The strongest default for most new and intermediate lifters.
ULRULRR
See the upper/lower program →
03
Full Body
Hit every major muscle three times per week in shorter sessions. Ideal when time and consistency matter most.
FRFRFRR
See the full-body program →
Already know what you want?
Customize any split
From idea to training plan
Four decisions. Every week planned.
The builder handles the repetitive math while you keep control over every exercise.
- 01
Choose a split
Start with PPL, upper/lower, full body, PPLUP, posterior/anterior, or a custom week.
- 02
Set your schedule
Mark training and rest days, then adjust the week around your real life.
- 03
Add your exercises
Choose from the library, enter your starting loads, and set your rep ranges.
- 04
Review every week
See progression and deload targets before exporting the full training block.
Built around progression
A program should tell you what changes next.
Not just which exercises to do today.
Progressive overload, already calculated
Use double progression, fixed weekly jumps, or estimated 1RM. Set the rule per exercise and see the targets before you train.
Deload without losing momentum
A deload temporarily lowers weight and sets. The following week resumes from the load you earned instead of resetting your progress.
Your program stays yours
No account and no cloud database. Save locally while you build, then export a backup you can open in Excel or Google Sheets.
Change anything later
Rename days, replace exercises, edit rep ranges, change starting weights, or import your CSV back into the builder.
Take it with you
Your full training block in one file.
Every set has a target. Every week is laid out. Actual reps and weight stay blank until you train.
- Target reps and weight for every set
- Training and deload weeks clearly labeled
- Works in Excel, Numbers, and Google Sheets
- Re-import it later without rebuilding everything
WEEKDAYEXERCISEREPSWEIGHT
1MONBarbell Bench Press6135
2MONBarbell Bench Press7135
3MONBarbell Bench Press8135
4MONBarbell Bench Press6125
5MONBarbell Bench Press9135
Week 4 is a deloadWeek 5 resumes progression →
No account means no lock-in
Private while you build. Portable when you leave.
Your work is saved in this browser. Export a CSV when your program is ready so you have a backup and can move it to another device.
Questions before you start
Clear answers. No fine print.
Still unsure? The programming guide explains how to choose a split and progress it.
Is everything really free?
Yes. There is no account, subscription, paywall, or locked “Pro” feature. The complete builder is free.
Which split should I choose?
Full body is easiest to recover from at three days per week. Upper/lower is the best four-day default. PPL suits lifters who reliably train five or six days.
Does this track workouts like a mobile app?
The website builds and exports your full program. Use the CSV as your log, or use the free Hypertrophy Tracker mobile app for day-to-day workout logging.
Where is my program saved?
It stays in your browser's local storage. Export the CSV as a backup before clearing browser data or moving to another device.
What happens after a deload?
The deload is lighter for that week only. Your next week resumes from the progression you had already earned.
Your next block starts here
Build the plan. Know the target. Train.
Start with a proven split or customize every detail. No signup required.