See a whole program run.
Before you run it.

The plainest strength program there is, run screen by screen: three lifts a session, the app adding 2.5 kg for you every time you finish all five sets, and what it does on the day you can’t.

Cody Lefever's tier system, run session by session in the real app. The bit most trackers get wrong: when you stall, GZCLP doesn't cut the weight. It drops the rep scheme, and only when you run out of stages does the cycle restart on a new weight. Here's a squat doing exactly that, and finishing stronger.

Follow four full 5/3/1 cycles from install to a 110 kg squat top set. Every screen is the real app and every number is real: the wave, the deload, and the training max doing the work for you.

A 5×5 linear progression run screen by screen: the weight climbing every session, three missed sessions in a row, the deload the app applies for you, and the rebuild that carries you past the weight that stopped you. The accessories run double progression alongside.

Ivysaur's novice 4-4-8, run week by week in the real app. The bit that makes it different from every other beginner program: it progresses by the WEEK, not the session, and the heavy top set is an AMRAP. Rep out 8 or more and the week's jump doubles. Here's a squat doing exactly that, stalling, being deloaded by the app, and finishing stronger.

The Arnold Split run screen by screen: six days a week, every lift on double progression. The squat climbs from 145 kg to 165 kg by topping its rep range, stalls once at 155, and grinds through. An honest look at how rep-range progression really moves.

Fierce 5 run screen by screen: the squat climbing every session, two missed sessions in a row, the 15% deload the app applies for you, and the rebuild that carries you past the weight that stopped you. The accessories run double progression alongside.

The Basic Beginner Routine run screen by screen: the squat climbing every session, a stall at 80 kg where the app holds the weight rather than pushing on, the completed lift on the next attempt, and the climb past it. An honest look at grinding through a sticking point.

The old-school mass builder, run for real. One gut-check set of twenty breathing squats, 2.5 kg heavier every single session, until it stops, then the app cuts the weight and you climb again. Eighteen sessions, one set that decides each of them.

A full 12-week block of GZCL's The Rippler, screen by screen: the tier structure, the undulating "two-up, one-down" wave off your true 1RM, and the week-12 max that lands a new personal record.

The snatch and the clean & jerk are technique lifts before they're strength lifts, so this program trains them in small steps rather than grinding them. Here's what five weeks of that looks like, including the squat underneath, which is the lift that actually stalls.

Most program walkthroughs assume you train three or four days a week. This one doesn't. Two full-body sessions, six weeks, and the complete linear-progression arc: the climb, the stall, the deload the app applies for you, and the rebuild past the weight that stopped you.

A four-week cut run screen by screen. Three full-body barbell sessions hold your muscle while the cardio does the burning, and the cardio is what climbs: HIIT intervals tighten week by week and the steady run adds minutes. The barbell work runs double progression, and the app drives every number.

A 60-Day Cut run screen by screen. Dumbbells and machines hold your muscle while the cardio does the burning, and the cardio is what climbs: row intervals tighten week by week and two steady blocks add minutes to an hour. Every number is the app's.

The twelve-week cut, run screen by screen. The squat keeps climbing while half the accessories stall, and the cardio ramps every week for two months. Every weight is what the engine computed, including the lifts that stopped moving.

A Physique Peak run screen by screen: the barbell work pinned in place on purpose, the conditioning ramping every week, and the accessories earning small jumps a rep at a time.

Power Hypertrophy Upper Lower, screen by screen. Two rules run side by side in one program: the power lifts climb linearly until they stall, the hypertrophy lifts climb by reps. Includes the stall, the app's own reasoning, and the deload it applied.

Reddit's high-volume five-day LP, followed through the squat: nine sets a session, one graded AMRAP, and a training max that jumps by however much you earned.

The five-day PPL/Upper-Lower split, screen by screen. Three heavy barbell lifts on linear progression, twenty-seven accessories on double progression, and six weeks of the app deciding every weight. Includes what moved, and what didn't.

The routine every 5×5 descends from, run screen by screen. One full-body session repeated three times a week, weight added every session you complete, and what the app does when you finally miss.

DeFranco's athlete template, screen by screen. Max-effort lifts that rotate weekly so you never accommodate, explosive work that carries no weight on purpose, and six weeks of the app keeping every variant's number straight.

One muscle group a day and a full week's recovery before it comes round again, followed through a four-week block: the same rule on every lift, four attempts each, and an honest look at what moved and what stayed put.

A complete routine on one adjustable pair of dumbbells and a bench, followed through a four-week block: the same rule on every lift, a goblet squat that climbs, and an honest look at why the lightest exercises are the hardest to move.

The whole program runs on one pair of dumbbells and the floor. Eight sessions followed end to end: what moved, what held, and why two rows that started at the same weight finished in opposite directions.

Cody Lefever's 12-week tiered block, followed through both halves: drops off the training max, then drops off the weight you just hit.

The most-run push/pull/legs routine on Reddit, driven for 36 sessions: two rules on the same barbell, and a squat stall the app handled on its own.

The Reddit PPL with 5/3/1 on the main lift each day. Eight weeks driven end to end, including the volume day that rides the same training max.

Bret Contreras and Glen Cordoza's glute-focused beginner template, followed through the one lift prescribed in all twelve weeks: a program where the weight is supposed to sit still, and the app knows it.

The program that prepped Hugh Jackman for X-Men, driven for four full waves. The training max review is a percentage, and the big lifts feel it.

The classic Heavy/Light/Intensity intermediate 5×5, followed through the single training max that sets every squat weight in the week.

The classic Volume/Recovery/Intensity week, followed through the single training max that decides what the squat weighs on all three of them.

The definitive beginner AMRAP linear progression, run all the way to its stalls. Every main lift carries its own deload rule, and by the end of this block they had gone in different directions.

Four full 5/3/1 cycles with the Boring But Big 5×10 on top. The wave is identical every cycle; the number underneath it is what moves.

Enter one max and the next five weeks are already decided. Watch a 150 kg squat finish the block with a 160 kg single.

The base 5/3/1 template: one main lift and three assistance movements a day, four training maxes advancing on schedule, nothing left to choose.

Ten sets of ten at one weight, held until you complete all hundred reps. Four weeks in the app, and twelve lifts that did three different things.

Warm up, then one set to absolute failure, then leave. Three weeks of Blood & Guts in the app, and the smallest logbook in the catalogue.

Chad Wesley Smith's sixteen-week block of Tens, Eights, Fives and Threes, followed through the one number that decides every squat session in a wave.

Eight sets of eight, thirty seconds' rest, and a progression rule that shows you the cut coming a session before it lands.

A twenty-week Base-then-Peak block where the main lift, the variation and the accessories each advance on a different rule, in the same session.

Five days a week for five weeks, with every variation carrying its own max. The frequency is real; the way it stays survivable is the interesting part.

Every working set is a rest-pause cluster except one. Four weeks of driving shows why that exception is the most interesting thing in the program.

Push, pull and legs twice a week, with the bench heavy on one day and high-rep on the other. The app keeps the two apart, which is the whole trick.

One session, three times a week, eight movements, one or two bells. The interesting part is what happens when the rule wants a weight you do not own.

Reverse pyramid puts the heaviest set first, and only that set decides whether the weight goes up.

Twelve exercises, one rule, no percentages anywhere. The interesting part is the fortnight where the squat stopped moving.

Cable laterals before pressing, leg extensions before squatting, and rep ranges that run to 25. The load barely moves, and that is the program working.

PHAT run screen by screen: two power days, three hypertrophy days, and a speed weight the app reads off the lift it follows.

Two sessions share every training day. The morning progresses on load, the evening on reps, and you read a different column for each.