# Durata: every fact and every page

Facts as of 2026-10-23, Durata v1.1.1.105. Generated from the app's own source at build time. The short index is at https://getdurata.app/llms.txt; the same facts as a web page at https://getdurata.app/facts/.

## What Durata is

- Durata is a free workout tracker and weightlifting log for iPhone and Android.
- It runs 50 named lifting programs as written, with each program's own progression built in, and works out the next weight for every lift. You can also build your own plan from scratch (progression rules on your own plans are Pro) or start an Empty Workout and log whatever you do that day.
- It is made by one developer in the UK. The app was called DropSet until its rename in 2026; old links still work.
- The current version is 1.1.1.105. The first full release, 1.1.0, launched in October 2026.
- There is no social feed, there are no ads, and there is no trial countdown.

## The numbers

- 50 programs, each run as written with the progression built in, all free.
- 451 exercises with form notes, 413 of them with how-to videos.
- Every set is a Warmup or Working set, at a fixed weight or a % of your training max or 1RM, with 6 layers to stack on top: AMRAP, Dropset, Backoff, Rest Pause, Partials and Unilateral (Rest Pause covers Myo Reps and Cluster sets too).
- Cardio and HIIT log alongside your lifting. A HIIT block runs its own rounds, with a steady warmup and cool-down.
- Import from Hevy and Strong is free, by export file or Hevy API key. Export to CSV at any time.
- It works offline in the gym and syncs across devices. Sign-in is a 6-digit email code; no password is stored.
- It reads Apple Health on iPhone and Health Connect on Android for cardio, nutrition, body weight and sleep. It never writes to them.

## What is free

- Every program in the catalogue, progression included: All 50 of them, with the weight increases, the stalls and the deloads handled for you.
- The whole logger: Six set layers, percentage sets, cardio and HIIT, the warm-up, rep-max and plate calculators, the rest timer and the fatigue gauge. It works offline.
- Four sessions of your own: Build up to four sessions by hand. Sessions you import and programs from the catalogue do not count towards the four.
- Import from Hevy and Strong: Bring your export file, or connect your Hevy API key, and your workouts, sets, reps, weights and PRs come across.
- History, sync, backup and export: Your history syncs between your devices and you can export it as a file at any time.
- Analytics that show the numbers: Estimated 1RM, Near PRs, Volume Landmarks, Muscle Frequency, Weekly Volume by Muscle, Habits, the muscle map, and review reports for every week, month and year.
- Goals, PRs and body metrics: Set a goal and get a forecast date. The PR board, body weight and measurements, progress photos side by side, and share cards.
- Cardio and nutrition from your health app: Connect your phone's health app and your runs, rides and swims, and your calories and macros, come into the app.

## What Pro adds, and what it costs

- Pro costs £2.99 a month, £19.99 a year or £49.99 once in the UK ($3.99, $22.99 or $59.99 in the US). The free app never stops working.
- Progression On Your Own Plans: Set progression rules on the plans you build yourself or import, and the weights move on their own. Programs you start from the catalogue progress for free as written; making one yours is part of Pro.
- Web On The Big Screen: Sign in at getdurata.app and use the full app in any browser. Train on your phone, review the week on a desktop.
- Unlimited Sessions: Free builds four sessions of your own. Pro builds as many as you like. Sessions you import, and anything you start from the catalogue, never count against it.
- Setup Next: What goes on the bar, which pin, which seat notch. Durata does the plate maths for the weight you are about to lift, remembers where you set every machine, and tells you before the set.
- Multi-Gym: Your setups, plates and even your exercises switch when you walk through a different door. PRs and charts that know where you lifted.
- Import a Session From a Photo: Photograph a whiteboard or a printed page, pick the page of a PDF, or paste a message from your coach, and one workout comes back as exercises, sets and reps for you to check. Pro includes 10 imports a month. Importing straight from Hevy or Strong stays free.
- Analytics That Give A Verdict: Load & Recovery, Strength Standards, Muscle Balance, Compare, Sleep & Performance, Fuel & Training, and the Insights and Rep Ranges on every exercise. Your numbers stay free. The verdicts on them are Pro.
- Photo Time-Lapse: Logging progress photos and comparing them side by side is free. Pro plays the whole run back as a time-lapse.

## What it does not do, on purpose

- No social feed, no followers, no ads, no AI coach and no food planning.
- No Apple Watch app. It reads what your health app already has and keeps the screen on your training.

## Where to get it

- iPhone: https://apps.apple.com/app/id6790910435
- Android: https://play.google.com/store/apps/details?id=com.dropsetapp.app
- The web app (a Pro feature) is at https://getdurata.app/app/. Support: support@getdurata.app.
- YouTube: https://www.youtube.com/@durataapp
- TikTok: https://www.tiktok.com/@durataapp
- Reddit: https://www.reddit.com/r/durataapp
- Discord: https://discord.gg/JSf3fK9BtJ
- Instagram: https://www.instagram.com/durataapp
- X: https://x.com/durataapp
- WhatsApp: https://whatsapp.com/channel/0029VbE3qm2Id7nLAu1tQG0W

## The 50 programs

Each program page shows every set of every session, how the progression runs, who it is for, a FAQ and a link to the app. Durata runs every one of them as written, free.

### Phrak's Greyskull LP
https://getdurata.app/programs/phraks-greyskull-lp/
beginner strength, 3 days a week, 2-week cycle. Linear progression with an AMRAP top set on every main lift. Workout A: OHP, Chin-up, Squat. Workout B: Bench, Bent-over Row, Deadlift. Add weight each successful session — rep out 10+ on the AMRAP set and the jump doubles. Miss the 5-rep floor twice in a row and that lift deloads 10%. The definitive beginner LP. Source: Phrak's variant of the Greyskull LP by John Sheaffer (Johnny Pain).

### GZCLP
https://getdurata.app/programs/gzclp/
beginner strength, 4 days a week. Cody Lefever's tier-based program. T1 is your main strength lift (5×3+), T2 is a supplemental compound (3×10), and T3 is a light accessory (3×AMRAP 15+). Four rotating workouts hit every major pattern twice per week. Source: GZCL method by Cody Lefever.

### 5/3/1 For Beginners
https://getdurata.app/programs/531-for-beginners/
beginner strength, 3 days a week, 4-week cycle. Wendler's 3-day full-body program. Each session pairs two main lifts on the 5/3/1 wave + First Set Last (5×5 at the opening %). Workout A = Squat + Bench; Workout B = Deadlift + OHP. Finish each session with 50 reps each of push, pull, and core. Slow, sustainable TM-based progression. Source: Jim Wendler — 5/3/1 Forever.

### 5/3/1: Boring But Big
https://getdurata.app/programs/531-bbb/
intermediate powerbuilding, 4 days a week, 4-week cycle. The most popular 5/3/1 template. After your 3 main working sets, grind 5×10 at 50% of your training max on the same lift. Finish each session with 25–50 reps each of push, pull, and core. Simple, brutal, effective — builds both strength and size. Source: Jim Wendler — 5/3/1 programming.

### nSuns LP
https://getdurata.app/programs/nsuns-lp/
advanced strength, 5 days a week. Reddit's most-run high-volume LP program, exactly as the original spreadsheet lays it out. Five days a week, two bench sessions. T1 lifts run 9 sets peaking at a 1+ AMRAP at 95% of your TM (Monday bench is the volume day); T2 lifts run 8 sets at percentages that ride the parent lift's TM. Your weekly TM increase is graded on the 1+ set — the more reps, the bigger the jump. Run until you stall, then graduate to a cycling program. Source: nSuns LP — Reddit /r/nSuns community.

### PHUL
https://getdurata.app/programs/phul/
intermediate powerbuilding, 4 days a week. Power Hypertrophy Upper Lower. Two power days (3–5 reps) build strength on the big compounds; two hypertrophy days (8–15 reps) build size. Hits upper and lower body twice per week across four sessions. Source: PHUL — Brandon Campbell Diamond, basementbarbell.com.

### PHAT
https://getdurata.app/programs/phat/
advanced powerbuilding, 5 days a week. Power Hypertrophy Adaptive Training by Dr. Layne Norton. Two power days (3–5 reps) for strength, three hypertrophy days (8–15 reps) for size. Each hypertrophy day starts with 6×3 speed sets on the corresponding compound at 65% — a defining feature of the program. Source: PHAT — Dr. Layne Norton.

### Metallicadpa PPL
https://getdurata.app/programs/metallicadpa-ppl/
intermediate muscle, 6 days a week. The most-run PPL program on Reddit. Six days: Push / Pull / Legs. Primary compounds use linear 4×5 + AMRAP progression. Bench and OHP alternate as primary push; Deadlift and Rows alternate as primary pull within each week. Tricep work is supersetted with lateral raises on Push days. Source: Metallicadpa — Reddit /r/Fitness.

### Metallicadpa PPL: 5/3/1
https://getdurata.app/programs/metallicadpa-ppl-531/
intermediate powerbuilding, 6 days a week, 4-week cycle. The most-run Reddit PPL with its main lift each day swapped to the 5/3/1 wave — squat, bench, deadlift, OHP and rows run a 4-week TM-based cycle while the hypertrophy accessories stay exactly as the original. A powerbuilding step up from base Metallicadpa PPL; Legs B runs squat 5×10 at 50% of the same training max — BBB-style volume that rises as the TM does. Source: Metallicadpa PPL × Jim Wendler 5/3/1.

### Arnold Split
https://getdurata.app/programs/arnold-split/
advanced muscle, 6 days a week. Arnold Schwarzenegger's classic 6-day hypertrophy split — a high-volume, advanced routine. Three muscle pairings — Chest & Back, Shoulders & Arms, Legs — each trained twice per week, with Chest & Back built on antagonist supersets. Every lift runs double progression: work inside a rep range, and once you top the range on every set the weight goes up. Big compounds sit at the heavy end (bench, squat and press at 6-10); isolation work lives higher, up to 15-20 on the calves. Source: Arnold Schwarzenegger.

### Leangains RPT
https://getdurata.app/programs/leangains-rpt/
beginner strength, 3 days a week. Martin Berkhan's Reverse Pyramid Training. Each compound starts at your heaviest (AMRAP top set), then drops 10–20% for more reps. Three intense sessions: Day A = Deadlift + Pull-up; Day B = Bench + Incline DB; Day C = Squat + Leg Press. Low volume, high intensity. Pairs with 16:8 IF but works standalone. Source: Martin Berkhan — leangains.com.

### Wolverine
https://getdurata.app/programs/wolverine-david-kingsbury/
intermediate strength, 5 days a week, 4-week cycle. David Kingsbury's program used to prepare Hugh Jackman for X-Men. Each main lift runs a 4-week wave: 4×5 → 4×4 → 4×3 → 4×10 deload. Working 1RM = 90% of actual 1RM (same as a 5/3/1 training max). After each wave the working max grows — +10% lower body, +5% upper — then it repeats. Source: David Kingsbury — davidkingsbury.com.

### Candito 6 Week Strength
https://getdurata.app/programs/candito-6-week-strength/
intermediate strength, 5 days a week, 6-week cycle. Jonnie Candito's intermediate powerlifting peaking block. Six weeks build from muscular conditioning to hypertrophy, intensification, acclimation, peaking, and a final max-test week. All percentages are pre-set from your one-rep max — set it once at the start, and it stays fixed for the whole block. Source: Jonnie Candito — Candito Training HQ.

### Texas Method
https://getdurata.app/programs/texas-method/
intermediate strength, 3 days a week, 2-week cycle. Mark Rippetoe / Glenn Pendlay's classic intermediate program. Monday is Volume Day (5×5 at ~90% of Friday's weight). Wednesday is Recovery Day (2×5 squat at ~80% of Monday's weight + opposite press, chins and back extensions). Friday is Intensity Day — one heavy 5RM attempt, the week's primary progression event. Bench and OHP alternate as the primary press each week. Source: Mark Rippetoe / Glenn Pendlay — Starting Strength community.

### Madcow 5×5
https://getdurata.app/programs/madcow-5x5/
intermediate strength, 3 days a week. The classic intermediate 5×5 — the step up when novice linear progression stalls. Heavy / Light / Intensity across the week off a single top-set weight per lift: Monday ramps to a heavy 5×5, Wednesday is lighter recovery, and Friday you ramp to a new 5-rep PR plus a Backoff set. Beat the Friday PR triple and the whole ladder moves up ~2.5% next week. Starts you ~10% under your current bests on purpose — the classic on-ramp that builds momentum before new PRs. Source: Madcow 5×5 — the popular intermediate adaptation of Bill Starr's 5×5..

### Reg Park 5×5
https://getdurata.app/programs/reg-park-5x5/
beginner strength, 3 days a week. The original 5×5 — Reg Park's 1950s beginner routine, where five-sets-of-five began. One full-body workout repeated three times a week: five sets of five on squat, bench, press and row, plus a heavy set of deadlifts — add weight every session you complete all your sets. Simple, foundational, and the ancestor of every 5×5 that followed. Source: Reg Park — 3× Mr Universe; the original 5×5 full-body routine (1950s–60s)..

### 5/3/1 Triumvirate
https://getdurata.app/programs/531-triumvirate/
intermediate strength, 4 days a week, 4-week cycle. The base 5/3/1 template and most popular variant. Each day's main lift follows the 5/3/1 wave (5s / 3s / 5-3-1 / deload), then three 5×10 assistance exercises for balanced push, pull, and core. Simple, proven, and infinitely repeatable. Your training maxes carry over from 5/3/1 For Beginners automatically. Source: Jim Wendler — 5/3/1 programming.

### GZCL: Jacked & Tan 2.0
https://getdurata.app/programs/gzcl-jacked-and-tan/
advanced powerbuilding, 4 days a week, 12-week cycle. Cody Lefever's famous 12-week block, exactly as the original chart lays it out. Each T1 session works up to the week's rep max — 10RM down to 2RM — then Dropsets: percentages of your training max in the volume block, percentages of the max you just hit in the intensity block. Week 6 tests a new 1RM (update your maxes), week 12 peaks. T2 compounds climb their own percentage wave while everything else chases descending rep maxes with max-rep sets. Enter conservative 1RMs to start; the chart does the rest. Source: GZCL method — Cody Lefever (swoleateveryheight, 2016).

### Lyle McDonald's Generic Bulking Routine
https://getdurata.app/programs/lyle-mcdonalds-gbr/
beginner muscle, 4 days a week. Lyle McDonald's evidence-based Upper/Lower split for intermediate bodybuilders. Each session pairs a heavy compound movement (3×6–8 for strength) with supplemental volume work (10–12 reps). Run Mon/Tue/Thu/Fri. When you hit the top of every rep range across all sets, add weight. Reliable size and strength in one simple template. Source: Lyle McDonald — A Guide to Flexible Dieting / bodyrecomposition.com.

### German Volume Training (GVT)
https://getdurata.app/programs/poliquin-gvt/
intermediate muscle, 3 days a week. Charles Poliquin's German Volume Training — the 3-day week of his classic 5-day rotation. Each session supersets two antagonist lifts for 10×10 at a constant weight (~60% 1RM, a load you could normally lift 20 times), 90 seconds rest, controlled tempo. Do not add weight until you complete all 100 reps — then add ~2.5 kg (Poliquin's 4–5%). Accessories: 3×12–15, 60s rest. Results typically arrive in 6–8 weeks. Source: Charles Poliquin — "German Volume Training", T-Nation.

### Dorian Yates HIT
https://getdurata.app/programs/dorian-yates-hit/
advanced muscle, 4 days a week. Dorian Yates' Blood & Guts High Intensity Training. The philosophy: one all-out working set per exercise, taken to absolute failure, beats multiple sets held back from failure. Each session takes 45–60 minutes. Warmup sets prepare the joint — the working set is the session. Train Mon/Wed/Fri/Sat and recover fully. Progress by adding weight whenever you hit the top of the rep range. Source: Dorian Yates — Blood & Guts, 1994–1997; 6× Mr. Olympia.

### Mountain Dog PPL
https://getdurata.app/programs/meadows-mountain-dog-ppl/
advanced muscle, 6 days a week. John Meadows' Mountain Dog Training in a 6-day PPL format. Signature techniques: pre-exhaust isolation before compounds (e.g., cable laterals before pressing), Meadows Row (landmine single-arm) on Pull days, and finish every muscle with high-rep pump work. Moderate rest times (60–90s) keep intensity high. The original is autoregulated (add weight by feel when reps are clean); this version uses automatic double-progression so the app can suggest and track loads. Run 6–12 weeks for best results. Source: John Meadows — Mountain Dog Training, T-Nation.

### Novice 5×5 Linear Progression
https://getdurata.app/programs/stronglifts-5x5/
beginner strength, 3 days a week, 2-week cycle. The most popular beginner barbell program. Squat every session; add 2.5 kg after each completed workout. Two alternating full-body sessions built around five compound lifts — simple, proven, and brutally effective for building a strength base. Source: The classic beginner 5×5 linear progression (Reg Park / Bill Starr lineage)..

### 5×5 Linear Progression + Accessories
https://getdurata.app/programs/stronglifts-accessories/
beginner powerbuilding, 3 days a week, 2-week cycle. The 5×5 linear-progression strength core with hypertrophy accessory work bolted on — a size + strength step up from the plain 5×5. The five compound lifts progress every session exactly as the base program; chins, curls, delts, triceps and core add the volume that builds muscle. Source: A 5×5 linear progression with added hypertrophy accessories (Reg Park / Bill Starr lineage)..

### Strong Curves (Beginner)
https://getdurata.app/programs/strong-curves-beginner/
beginner muscle, 3 days a week, 12-week cycle. Bret Contreras's Bootyful Beginnings, the book's full 12-week beginner curriculum. Three 4-week phases build from bodyweight glute bridges and box squats, through hip thrusts, kettlebells and single-leg work, to full barbell hip thrusts and squats. Three A/B/C sessions a week train the glutes every time from a different angle. Bodyweight moves progress into harder variations phase by phase; every loaded lift adds reps through its range, then weight. Source: Strong Curves — Bret Contreras & Glen Cordoza (2013).

### High Frequency PPL
https://getdurata.app/programs/high-frequency-ppl/
advanced muscle, 6 days a week. Push / Pull / Legs twice a week — each muscle group trained with 15–22 sets over two sessions. A compound strength set anchors each day; accessories complete the hypertrophy volume. The split used by the majority of modern evidence-based bodybuilders. Source: Durata original — six-day push pull legs, every muscle trained twice a week..

### WS4SB 3
https://getdurata.app/programs/ws4sb3/
intermediate strength, 4 days a week, 3-week cycle. Joe DeFranco's strength template designed for sport athletes. Max-effort and repetition upper-body days build pressing power; two lower sessions pair explosive plyometrics with heavy compound lifting and unilateral strength work. The max-effort lifts rotate over a 3-week cycle (Westside-style) to keep driving strength without accommodation. Source: Joe DeFranco — DeFranco's Gym / EliteFTS (2006).

### Juggernaut Method 2.0
https://getdurata.app/programs/juggernaut-method/
intermediate strength, 4 days a week, 16-week cycle. Chad Wesley Smith's 16-week wave-based strength program. Four waves — Tens, Eights, Fives, Threes — progressively ramp percentage and intensity across Accumulation, Intensification, and Realization weeks. Built around the squat, bench, deadlift, and overhead press with consistent assistance work throughout. Source: Juggernaut Training Systems — Chad Wesley Smith (2012).

### Dumbbell Only Full Body
https://getdurata.app/programs/dumbbell-only-full-body/
beginner muscle, 2 days a week. Build muscle with nothing but a pair of dumbbells — no bench, no barbell, no rack. Two full-body sessions a week hit legs, push, pull and arms. Because dumbbells jump in big steps, you progress by adding controlled reps across a range first, then nudge the weight up only once you own the top of the range on every set. Focus on full range of motion and a controlled tempo — quality reps over ego. Source: Minimal-equipment full-body template — dumbbells only..

### Dumbbell + Bench Full Body
https://getdurata.app/programs/dumbbell-bench-full-body/
beginner muscle, 3 days a week. Add an adjustable bench to your dumbbells and a third training day, and the toolbox opens up: incline presses, flyes, chest-supported rows, Bulgarian split squats and step-ups. Three full-body sessions a week build the whole body with plenty of variety. Progress the dumbbell-friendly way — add controlled reps across the range, then step the weight up only once you own the top of the range on every set. Full range, controlled tempo, quality over load. Source: Minimal-equipment full-body template — dumbbells + an adjustable bench..

### Fierce 5
https://getdurata.app/programs/fierce-5/
beginner strength, 3 days a week, 2-week cycle. A well-rounded novice barbell program — the community "Fierce 5". Three sessions a week alternating two full-body workouts: the main lifts run 3×5 and add weight every session, backed by accessory work for arms, rear delts and calves. A more balanced alternative to bare-bones 5×5. Source: Fierce 5 — community novice routine (r/Fitness)..

### Basic Beginner Routine
https://getdurata.app/programs/basic-beginner-routine/
beginner strength, 3 days a week, 2-week cycle. The r/Fitness Basic Beginner Routine — the sub's default first program. Three sessions a week alternating two full-body workouts of just the big barbell lifts at 3×5 (one heavy set of five for the deadlift), plus chin-ups. Add weight every session you complete all your reps. Minimal, proven, and hard to mess up. Source: Basic Beginner Routine — r/Fitness community wiki..

### Ivysaur 4-4-8
https://getdurata.app/programs/ivysaur-4-4-8/
beginner strength, 3 days a week, 2-week cycle. A novice barbell program — the community "Ivysaur 4-4-8". A two-week A/B rotation of three full-body days. Every main lift runs both a heavy 4-rep scheme and an 8-rep scheme at 90% of that weight, and an AMRAP top set on the 4-rep days: rep it out for 8+ and the weight jumps double the next week. Start light — it climbs quickly. Source: Ivysaur 4-4-8 — community novice routine (r/Fitness)..

### 20-Rep Squat
https://getdurata.app/programs/twenty-rep-squat/
beginner muscle, 3 days a week. The old-school mass builder — one gut-check set of twenty breathing squats, adding 2.5 kg every single session. Take a weight you could squat for ten, then grind out twenty with deep breaths between reps. A dumbbell pullover and a handful of basic barbell lifts round out the body. Eat big, sleep, and run it about six weeks — nothing packs on size and grit faster. Source: The 20-rep breathing-squat method — Hise / Strossen ("Super Squats" lineage), public domain..

### 2-Day Barbell Full Body
https://getdurata.app/programs/barbell-2day-full-body/
beginner strength, 2 days a week. For lifters who can only make it to the gym twice a week. Two full-body barbell sessions cover squat, hinge, press and pull, with weight added every session you complete your reps. Low frequency, high efficiency — the whole body trained hard, twice. Source: Minimalist 2-day full-body barbell template..

### r/bodyweightfitness Recommended Routine
https://getdurata.app/programs/bwf-recommended-routine/
beginner strength, 3 days a week. The community-standard bodyweight program — full-body calisthenics three times a week with almost no equipment (a pull-up bar and something to dip on). Work each movement for 3 sets of 5-8 controlled reps; when you own 3×8, step up to a harder variation. Squats, hinges, push-ups, dips, rows and pull-ups build real strength and muscle with nothing but your bodyweight. Source: Recommended Routine — r/bodyweightfitness community wiki (open)..

### Kettlebell Full Body
https://getdurata.app/programs/kettlebell-full-body/
beginner muscle, 3 days a week. Train the whole body with one or two kettlebells, three times a week. Swings and high pulls build the posterior chain and conditioning, goblet squats and clean & press cover legs and shoulders, and Turkish get-ups and carries add control and grip. Progress by adding reps across the range, then move up to a heavier bell. Source: Generic single-kettlebell full-body template..

### 28-Day Shred
https://getdurata.app/programs/fatloss-28-day/
beginner fat loss, 5 days a week, 4-week cycle. A sharp four-week cut. Three full-body barbell sessions a week hold onto your muscle while two ramping cardio sessions — a steady Zone-2 run and short HIIT intervals — climb week by week to burn more. Results depend on your diet: run a modest calorie deficit with high protein (~1.6–2.2 g/kg bodyweight). The training preserves muscle; the deficit does the fat loss. Drag the cardio days around your week in the planner to fit your life. Source: Durata fat-loss challenge — full-body training + ramping cardio..

### 60-Day Cut
https://getdurata.app/programs/fatloss-60-day/
beginner fat loss, 6 days a week, 8-week cycle. An eight-week cut built on dumbbells and machines — a deliberately fresh set of exercises from the 28-Day Shred so nothing feels stale if you run them back to back. Three full-body sessions preserve muscle; three ramping cardio sessions (steady cycling, rowing intervals and an incline walk) grow week by week. The fat loss still comes from the kitchen: hold a calorie deficit with high protein (~1.6–2.2 g/kg). Reposition the cardio to whichever days suit you. Source: Durata fat-loss challenge — full-body training + ramping cardio..

### 90-Day Transformation
https://getdurata.app/programs/fatloss-90-day/
intermediate fat loss, 6 days a week, 12-week cycle. The full twelve-week transformation — a mix of barbell, dumbbell and machine work, distinct again from the 28- and 60-day challenges so it stays fresh across the whole journey. Three full-body sessions defend your muscle while three ramping cardio sessions (a Zone-2 walk, steady cycling and a HIIT finisher) build week over week. As always, the fat loss is driven by your diet — hold a sustainable calorie deficit with high protein (~1.6–2.2 g/kg). Reposition the cardio in the planner to suit your schedule. Source: Durata fat-loss challenge — full-body training + ramping cardio..

### The Rippler
https://getdurata.app/programs/gzcl-the-rippler/
advanced strength, 4 days a week, 12-week cycle. Cody Lefever's intermediate-to-advanced GZCL peaking block. The T1 main lift ripples through a 12-week “two-up, one-down” intensity wave — climbing, backing off, then climbing again off your true 1RM — until you test a fresh max in week 12. A T2 variation waves alongside it for volume, with T3 accessories for size. All percentages are of your 1RM, so set your training maxes to true maxes on start. Run it once, retest, and re-load with your new numbers. Source: Cody Lefever (GZCL).

### Bullmastiff
https://getdurata.app/programs/bromley-bullmastiff/
advanced powerbuilding, 4 days a week, 20-week cycle. Alex Bromley's 18-week powerbuilding block (from Base Strength), run over four days. A nine-week Base phase accumulates volume on the main lifts, then a nine-week Peak phase intensifies to a max, finishing with a deload and test. The T1 main lift waves through percentages of your true 1RM with an AMRAP top set; a T2 variation of the opposite lift builds work by RPE, and T3 accessories add a set each week for size. Percentages are of your 1RM — set true maxes on start, then retest and re-load after the block. (Not a GZCL program — commonly confused with one.) Source: Alex Bromley — Base Strength / Peak Strength.

### GZCL UHF
https://getdurata.app/programs/gzcl-uhf-5wk/
advanced strength, 5 days a week, 5-week cycle. Cody Lefever's Ultra High Frequency block — five days a week, five weeks, with every competition lift (or a close variant) trained multiple times per week. Bench and pressing get the most exposure, squats three times, deadlifts twice. The T1 main lift waves with an AMRAP top set every session; a T2 variation builds volume off its own max, and T3 accessories chase a descending rep-max. All percentages are of your 1RM — set true maxes on start, then retest and re-run. A high-frequency peaking block for advanced lifters who recover well. Source: Cody Lefever (GZCL).

### Physique Peak
https://getdurata.app/programs/physique-peak-shred/
intermediate fat loss, 6 days a week, 10-week cycle. A ten-week advanced lean-out for lifters chasing a peak-condition physique. A six-day Push/Pull/Legs + Upper split keeps heavy compound work to defend your strength while high-rep pump and detail work holds your shape; two conditioning sessions ramp week by week to drive the deficit. The fat loss comes from the kitchen — hold a sustainable calorie deficit with high protein (~1.8–2.4 g/kg while lean). Set your training maxes to true 1RMs; move the cardio days around the planner to suit you. Source: Durata original — strength retention + pump work + ramping conditioning..

### DoggCrapp (DC Training)
https://getdurata.app/programs/dc-training/
advanced muscle, 3 days a week, 2-week cycle. Dante Trudel's DoggCrapp — brutally efficient advanced training. ONE all-out Rest Pause work set per movement (reps to failure → ~15 deep breaths → more reps → again), each muscle hit roughly every fifth day across two rotating sessions. After every muscle, hold a deep loaded 'extreme stretch' (cued on the last set). Chase the logbook — beat your last weight or reps every session. Run a 6-8 week 'blast', then a 1-2 week lighter 'cruise' to recover before the next. Advanced lifters only; a training log is mandatory. Source: DoggCrapp / DC Training — Dante Trudel (community/forum method)..

### Vince Gironda 8×8
https://getdurata.app/programs/gironda-8x8/
intermediate muscle, 3 days a week. Vince Gironda's 8×8 — the 'Iron Guru's' Golden-Era density method for a dense, classic physique. Eight sets of eight on every exercise with only 15-30 seconds' rest, keeping the muscle under near-constant tension and the pump relentless. Pick a weight you can control for 8×8 (~60-70% of a normal working weight); add load only once all eight sets of eight are clean. Keep the rest short and the tempo strict. Source: Vince Gironda 8×8 — the "Iron Guru" (d.1997); generic density method..

### Push Pull Legs · Upper Lower
https://getdurata.app/programs/ppl-upper-lower/
advanced muscle, 5 days a week. The most popular 5-day intermediate split — Push / Pull / Legs, then Upper / Lower. Each of the first three days opens with a heavy barbell lift for strength (4×5, add weight every session you beat the reps), then piles on hypertrophy volume with double progression (hit the top of the rep range on every set, then add weight). Five sessions hits every muscle 1.5–2× a week — the sweet spot for size and strength together. Source: Community PPL/UL hybrid — a generic intermediate template..

### Bro Split
https://getdurata.app/programs/body-part-split/
intermediate muscle, 5 days a week. The classic bodybuilding 'bro split' — one muscle group a day: Chest, Back, Shoulders, Legs, Arms. Each session hammers its target with 5–6 exercises and heavy hypertrophy volume, then a full week's recovery before it comes round again. Double progression on everything: hit the top of the rep range on all sets, then add weight. Maximum focus, maximum pump — the way the Golden-Era physiques were built. Source: Classic body-part / bodybuilding split — generic method..

### Twice-A-Day
https://getdurata.app/programs/am-pm-two-a-day/
advanced powerbuilding, 4 days a week. Two sessions a day, four days a week — heavy strength in the morning, hypertrophy in the evening. Each AM is a short, heavy barbell session (work up to a top set of 5, add weight every time you beat it). Each PM is a high-volume pump session for the same region, driven by double progression. Splitting strength and size into separate sessions lets you hit each one fresh and recover between. For advanced lifters with the time and recovery for eight sessions a week. Source: Durata original — concurrent AM strength / PM hypertrophy..

### Olympic Lifter
https://getdurata.app/programs/olympic-lifter/
intermediate athletic, 3 days a week. Learn and build the two Olympic lifts — the snatch and the clean & jerk. Three sessions a week train the competition lifts with high frequency (short sets of doubles, full technique on every rep), backed by heavy back and front squats for the leg drive that moves big weights overhead. The classic lifts micro-load every session you make your reps; the squats climb the standard way. Tip: the Olympic lifts progress in tiny jumps — if you have micro-plates, set Weight Rounding to 1 kg (or 0.5 kg) in Settings › Workout Defaults for the finest progression. Enter your best snatch and clean & jerk to start; the platform does the rest. Source: Durata original — learn and build the snatch and clean & jerk..

## Comparisons

- Durata vs Hevy: an honest comparison (https://getdurata.app/compare/hevy/): Hevy or Durata? Where Hevy is better (friends, watch apps), where Durata is better (programs that progress themselves, free charts, no feed), and the free import. Checked 18 October 2026.
- Durata vs Strong: an honest comparison (https://getdurata.app/compare/strong/): Strong or Durata? Strong is the simplest logger; Durata runs our programs or yours and works out the next weight. Prices, free limits, free import. Checked 18 October 2026.
- Durata vs Boostcamp: an honest comparison (https://getdurata.app/compare/boostcamp/): Boostcamp or Durata? Boostcamp has the biggest program library; Durata runs fifty programs with the progression free. Prices and who each one suits. Checked 18 October 2026.
- Durata vs Liftosaur: an honest comparison (https://getdurata.app/compare/liftosaur/): Liftosaur or Durata? Both run your program. Liftosaur does it in a script you write; Durata with a rule you tap and a reason you read. Prices and trade-offs. Checked 18 October 2026.

## Guides

- Getting started with Durata (https://getdurata.app/guide/getting-started/): Install Durata, sign in with a 6-digit email code, find your way around Home and the five tabs, and bring your Strong or Hevy history with you.
- Free and Pro (https://getdurata.app/guide/free-and-pro/): What Durata gives you free, what Pro adds, what Pro costs, and how to tell which parts of the app are Pro.
- Home widgets: what's on the board and how to change it (https://getdurata.app/guide/dashboard-widgets/): Every widget on Durata's Home board: what each one shows, what makes it appear, and how to move, resize and add widgets with Customize Home.
- The Workout tab (https://getdurata.app/guide/the-workout-tab/): What Durata's Workout tab shows: today's session ready to start, missed sessions to catch up or skip, the week ahead, and your own sessions.
- Logging workouts (https://getdurata.app/guide/logging-workouts/): How to log a workout in Durata: the exercise carousel, set types and Minisets, auto-fill, supersets, record moments, the fatigue bar and the finish screen.
- Workout tools (https://getdurata.app/guide/workout-tools/): The tools inside a Durata workout: the rest timer, the warmup, rep-max and plate calculators, the tool tray and tempo.
- Records and celebrations (https://getdurata.app/guide/records-and-celebrations/): What happens when you set a record in Durata, the finish screen's celebrations, Play Celebration in History, and the settings that control them.
- Setup Next: plate maths and saved machine settings (https://getdurata.app/guide/set-up-next/): Durata works out the plates, the pin, the pulley height and the seat notch for every lift, saves your rack numbers and kit, and puts the answer on the rest screen.
- Gyms: training in more than one place (https://getdurata.app/guide/gyms/): Add a second gym in Durata and the plate maths, machine positions and records switch with you. What carries over, what does not, and how to read your history by gym.
- Plans and sessions (https://getdurata.app/guide/programs-and-routines/): How Durata's Training tab works: your Library of plans and sessions, the 50-program Discover catalogue, automatic progression and your own plans.
- Discover and program pages (https://getdurata.app/guide/discover-and-program-pages/): How to browse Durata's 50 programs in Discover, read a program page before you start it, and see where the weights would take you.
- The planner (https://getdurata.app/guide/the-planner/): How the Durata planner works: this week at a glance, moving sessions between days, deload weeks, sets per muscle and every plan setting in one card.
- Starting a program: training maxes and schedule (https://getdurata.app/guide/starting-a-program/): What happens when you start a program in Durata: setting your training maxes, accessory weights, how AMRAP sets raise your TM, and scheduling a start date.
- When a week, cycle or plan ends (https://getdurata.app/guide/when-a-block-ends/): What Durata does when you finish a training week, a cycle or a whole program: the next week, the training max review, the Report Card and what to run next.
- Coming back after a break (https://getdurata.app/guide/coming-back-after-a-break/): Back after two weeks or more off? Durata offers to lower your weights and pick the week you restart from, so your first sessions back are the right weight.
- Build your own program (https://getdurata.app/guide/build-your-own-program/): Create a custom training plan in Durata: set your days, add exercises, turn on automatic progression, and run it with the weight worked out for you.
- Building a session (https://getdurata.app/guide/building-a-session/): Build a workout in Durata's session editor: exercises, sets and reps, warmups, % of your training max, Dropsets, Minisets, supersets, rest and tempo.
- Import a Session From a Photo (https://getdurata.app/guide/import-a-session/): Bring one workout into Durata from a photo, a page of a PDF or pasted text. Check every row against the line it came from, then start it or save it.
- The exercise library (https://getdurata.app/guide/exercise-library/): How Durata's exercise library works: 451 exercises with how-to videos and form tips, your records, every set you have logged, and custom exercises.
- Tracking your progress (https://getdurata.app/guide/tracking-progress/): How Durata turns logged sets into progress: the Progress tab, your training calendar, each session's page, your strength and workload, and the PR Board.
- Goals (https://getdurata.app/guide/goals/): Set goals in Durata for a lift, your body weight or how often you train. See the date you should get there, whether you are on pace, and your streak.
- Strength levels, balance and recovery (https://getdurata.app/guide/strength-levels-and-recovery/): What Durata makes of your numbers: your Strength Index and DOTS, your level on each big lift, push to pull balance, the deload checks and session fatigue.
- The Strength story: the full history of one lift (https://getdurata.app/guide/strength-story/): Open a lift's Strength story in Durata: estimated 1RM over bar weight, progression verdicts as coloured dots, program eras and a scrubbable session dock.
- Review (https://getdurata.app/guide/review/): Review turns any month or year you trained into a full report: your figures against the period before, every record, your lifts' e1RM change, and cards to share.
- Cardio and HIIT (https://getdurata.app/guide/cardio-and-hiit/): How Durata tracks cardio from your workouts and your health app, runs a cardio timer in the logger, and builds HIIT blocks that run themselves.
- Nutrition (https://getdurata.app/guide/nutrition/): How Durata reads your calories, macros and water from Apple Health or Health Connect, sets targets for training and rest days, and shows what you maintain on.
- Body and progress photos (https://getdurata.app/guide/body-and-photos/): How Durata tracks body weight, body fat and measurements, keeps progress photos side by side, and turns them into a time lapse.
- Share cards (https://getdurata.app/guide/share-cards/): Every share card Durata builds: workout summaries, PR certificates, program, goal and recap cards, photo and compare cards, and time-lapses, drawn on your device.
- Settings, sync and your data (https://getdurata.app/guide/settings-and-data/): Every Durata setting explained: workout defaults, rest timer sounds, CSV import/export, cloud sync, Apple Health, Health Connect, Wear OS and Pro.
- Switching from Hevy (https://getdurata.app/guide/switching-from-hevy/): Move from Hevy to Durata: import every workout and routine by API key or CSV file, turn them into a plan, and keep sending workouts back to Hevy if you like.
- Switching from Strong (https://getdurata.app/guide/switching-from-strong/): Move from Strong to Durata: export your workouts as a CSV file, import it free, get your sessions rebuilt from what you repeated, and keep every record.
- The web dashboard (https://getdurata.app/guide/web-dashboard/): How to use Durata's web dashboard: sign in at getdurata.app on a computer and review workouts, analytics and programs on a big screen.
- Hidden features and shortcuts (https://getdurata.app/guide/tips-and-shortcuts/): Long-presses, swipes and auto-fills you might have missed: every hidden Durata shortcut that makes logging your workouts faster.
- How to start lifting weights (https://getdurata.app/guide/how-to-lift/): A no-nonsense beginner's guide to lifting: your first session, warming up, choosing weights, sets and reps, progressive overload and recovery.
- How to choose a workout program (https://getdurata.app/guide/how-to-choose-a-program/): How to pick a training program: match it to your schedule, experience and goal, and why the one you'll actually stick to beats the 'perfect' one.
- How progressive overload works (https://getdurata.app/guide/progressive-overload/): Progressive overload is the one rule behind every strength and muscle gain. What it means, the ways to apply it, and how to progress without stalling.
- Sets and reps: how many should you do? (https://getdurata.app/guide/sets-and-reps/): How many sets and reps to do for strength, muscle and endurance. What the rep ranges mean, how much weekly volume you need, and where to start.
- How long to rest between sets (https://getdurata.app/guide/rest-between-sets/): How long to rest between sets for strength, muscle and endurance. Why longer rest often builds more muscle, and how to stop guessing your rest times.
- Rep tempo: does it matter? (https://getdurata.app/guide/rep-tempo/): What tempo codes like 3010 mean, when slowing your reps actually helps, and when rep tempo is a distraction. A plain-English guide to lifting speed.
- RPE and RIR explained (https://getdurata.app/guide/rpe-and-rir/): What RPE and RIR mean, how the 1-10 scale works, and how to use reps-in-reserve to train hard enough for progress without burning out.
- Linear vs double progression (https://getdurata.app/guide/linear-vs-double-progression/): Linear progression adds weight every session; double progression adds reps first, then weight. How each works, who each suits, and how to use both.
- Training max and percentage programs (https://getdurata.app/guide/training-max/): A training max is a working number a little under your one-rep max that percentage programs use to set your weights. How it works and how to set yours.
- Estimating your one-rep max (https://getdurata.app/guide/estimating-your-1rm/): How to estimate your one-rep max from any heavy set, how accurate it is, and why you rarely need to test a true max.
- Warmup sets: how to warm up for heavy lifts (https://getdurata.app/guide/warmup-sets/): How to warm up for a heavy lift: a few lighter sets that build up to your working weight. How many, how heavy, and how many reps.
- Dropsets, Rest Pause, Myo Reps and Cluster sets (https://getdurata.app/guide/dropsets-and-rest-pause/): How Dropsets, Rest Pause, Myo Reps and Cluster sets work, what each is good for, and how to use them without wrecking your recovery.
- Supersets and circuits (https://getdurata.app/guide/supersets-and-circuits/): What supersets and circuits are, which exercises pair well, and how to use them to save time in the gym without losing strength.
- Deloads: when and how to take a lighter week (https://getdurata.app/guide/deloads/): A deload is a planned lighter week that lets fatigue clear so you can keep progressing. When to take one, how light to go, and the signs you need one.
- Breaking a plateau (https://getdurata.app/guide/breaking-a-plateau/): Stuck at the same weight for weeks? How to tell a real plateau from a bad week, the usual causes, and the changes that get a lift moving again.
- How much protein do you actually need? (https://getdurata.app/guide/how-much-protein/): How much protein you need to build muscle, in simple numbers. How to hit it from real food, timing, and whether more is better. Evidence-based, no hype.
- How to set up your diet for your goals (https://getdurata.app/guide/diet-for-your-goals/): How to set up your diet for fat loss, muscle gain or maintenance. Calories, protein, and how to adjust your targets as the scale moves.
- Calorie calculator (https://getdurata.app/guide/calorie-calculator/): Free calorie calculator: estimate your maintenance calories (TDEE) and a daily target for losing fat, building muscle or maintaining, plus a protein target.
- Gym terms, explained (https://getdurata.app/guide/gym-glossary/): What do AMRAP, RPE, Dropset, superset, 1RM and training max actually mean? Every gym and lifting term, defined in plain English.

## Journeys

- A novice 5×5 in Durata: six weeks, three lifts a session (https://getdurata.app/journeys/novice-5x5-journey/): A beginner 5×5 run in Durata over 18 sessions: three lifts a session, 2.5 kg added automatically, a stall at 55 kg, an automatic 10% deload, and the climb back past it.
- GZCLP in Durata: a stall, a restart, and a stronger squat (https://getdurata.app/journeys/gzclp-journey/): A fourteen-week GZCLP block in Durata: a T1 squat climbing 40 to 65 kg, stalling through 5×3, 6×2 and 10×1, then restarted by the app at 85% of a fresh max and rebuilt to a 77.5 kg prescription. Every number is what the real engine computed.
- A real 5/3/1 run in Durata, screen by screen (https://getdurata.app/journeys/a-real-531-journey/): Watch four full cycles of 5/3/1 For Beginners in Durata: find the program, set your training maxes, log every session, hit the deload, and watch the training max carry the bar up on its own.
- 5×5 in Durata: the climb, the stall, and the comeback (https://getdurata.app/journeys/five-by-five-journey/): A 5×5 linear progression run in Durata over 18 sessions: a 40 kg squat climbing 2.5 kg a session, three missed sessions at 55 kg, an automatic 10% deload to 50 kg, and the rebuild straight back through the weight that stalled it to finish at 70 kg.
- Ivysaur 4-4-8 in Durata: a weekly climb, an earned double, and a deload (https://getdurata.app/journeys/ivysaur-4-4-8-journey/): An eleven-week Ivysaur 4-4-8 run in Durata: a squat climbing a whole program week at a time from 40 kg, two doubled jumps earned off rep-out top sets, a two-week stall at 100 kg, the automatic 10% deload the app applies, and a rebuild straight through the ceiling to finish with 105 kg on the bar and squatted on the heavy day. Every number is what the real engine computed.
- The Arnold Split in Durata: double progression, screen by screen (https://getdurata.app/journeys/arnold-split-journey/): Arnold Schwarzenegger's 6-day split run in Durata: a 145 kg squat working a 6-10 rep range, weight rising only when every set tops the range, one missed session held and cleared, finishing at 165 kg. Every weight decided by the app.
- Fierce 5 in Durata: the climb, the stall, and the comeback (https://getdurata.app/journeys/fierce-5-journey/): A Fierce 5 linear progression run in Durata: a 60 kg squat climbing 5 kg a session, two missed sessions at 80 kg, the program's automatic 15% deload to 67.5 kg, and the rebuild straight back through the weight that stalled it to finish at 92.5 kg.
- The Basic Beginner Routine in Durata: climb, stall, grind through (https://getdurata.app/journeys/basic-beginner-routine-journey/): A Basic Beginner Routine linear progression run in Durata: a 60 kg squat climbing 5 kg a session, a stall at 80 kg where the weight holds across two missed sessions, then a completed 80 kg and the climb to 90, every weight decided by the app.
- One set of twenty: the 20-Rep Squat, session by session (https://getdurata.app/journeys/twenty-rep-squat-journey/): The 20-Rep Squat run in Durata over six weeks: one set of twenty, 2.5 kg added every session, a stall at 117.5 kg, the automatic deload, and a finish at 125 kg.
- The Rippler in Durata: a 12-week wave to a max (https://getdurata.app/journeys/the-rippler-journey/): Follow a full 12-week block of GZCL's The Rippler in Durata: the T1/T2/T3 tiers, the undulating wave off your true 1RM, and a week-12 max that sets a new PR.
- Learning the lifts: an Olympic weightlifting block, session by session (https://getdurata.app/journeys/olympic-lifter-journey/): An Olympic weightlifting block run in Durata over five weeks: snatch and clean & jerk climbing 60 to 85 kg on small frequent jumps, with the back squat stalling at 115 kg and taking an automatic deload.
- Twice a week is enough: a full linear progression on two sessions (https://getdurata.app/journeys/two-day-full-body-journey/): A 2-day-a-week barbell linear progression run in Durata over six weeks: +5 kg a session on the squat, a stall at 80 kg, an automatic 10% deload, and a rebuild that finishes at 92.5 kg.
- The 28-Day Shred in Durata: four weeks, screen by screen (https://getdurata.app/journeys/fatloss-28-day-journey/): A four-week cut run in Durata: three full-body barbell sessions a week on double progression holding muscle while two cardio sessions harden. HIIT intervals tightening from 30s/30s for 12 rounds to 45s/15s for 18, and a steady run climbing from 20 to 35 minutes. The squat holds 100 kg and adds three reps alongside. Fat loss comes from the deficit; the training and the app do the rest.
- The 60-Day Cut in Durata: the cardio is what climbs (https://getdurata.app/journeys/fatloss-60-day-journey/): An eight-week 60-Day Cut run in Durata, on dumbbells and machines. The lifting holds muscle while the cardio ramps: row intervals tightening from 30s/30s for 15 rounds to 45s/15s for 24, and two steady blocks climbing to an hour. The goblet squat takes one 2.5 kg step alongside. Fat loss comes from the deficit; the app drives the training.
- The 90-Day Transformation in Durata: twelve weeks, screen by screen (https://getdurata.app/journeys/fatloss-90-day-journey/): A twelve-week 90-Day Transformation run in Durata. Barbell squats, dumbbells and machines hold muscle in a deficit while three cardio sessions ramp: a HIIT finisher from 10 rounds of 30s/30s to 24 rounds of 45s/15s, and two steady blocks climbing past an hour. The squat climbs one rep a week from 100 to 105 kg while several accessories hold, which is what a real cut looks like.
- Physique Peak in Durata: the lifts hold, the cardio climbs (https://getdurata.app/journeys/physique-peak-shred-journey/): Ten weeks of Physique Peak in Durata. The barbell bench sits on the same 112.5 kg in week 10 as in week 1, by design, while the HIIT intervals tighten from 30s/30s for 15 rounds to 45s/15s for 24 and the accessories creep up a rep at a time.
- PHUL in Durata: two rules, one program, six weeks (https://getdurata.app/journeys/phul-journey/): Six weeks of PHUL run in Durata. Two power days on 3-5 reps run linear progression, two hypertrophy days on 8-12 run double progression, and the app tracks both. Watch the squat climb 100 to 110 kg, stall twice, take an automatic 10% cut and rebuild, with every weight computed by the engine.
- nSuns LP in Durata: the rep count picks the jump (https://getdurata.app/journeys/nsuns-lp-journey/): An nSuns LP run in Durata: nine sets to a 1+ AMRAP at 95% of the training max, and a weekly increase graded on the reps you get. Squat 140 kg to 155 kg in six weeks.
- PPL/Upper Lower in Durata: six weeks, five days, no stalls (https://getdurata.app/journeys/ppl-upper-lower-journey/): Six weeks of the five-day Push/Pull/Legs plus Upper/Lower split run in Durata. Three barbell lifts climb on linear progression while every accessory runs double progression, and the app puts the right weight on the bar for all of it. The squat goes 100 kg to 125 kg without a single missed session.
- The original 5×5 in Durata: Reg Park, three weeks in (https://getdurata.app/journeys/reg-park-5x5-journey/): Three weeks of Reg Park's original 5×5 run in Durata: one full-body workout three times a week, five compound lifts, and weight added every single session you finish. Watch the squat go 60 kg to 90 kg, miss 80 kg twice, get held rather than cut, and clear it on the third attempt.
- WS4SB3 in Durata: the lift changes before you adapt to it (https://getdurata.app/journeys/ws4sb3-journey/): Six weeks of Joe DeFranco's WS4SB3 run in Durata. The max-effort lifts rotate every week on a three-week cycle, each variant keeps its own working weight, and the app tracks all of them. Watch the back squat climb 100 kg to 115 kg across just four appearances in 24 sessions.
- Bro Split in Durata: one muscle a day, double progression on everything (https://getdurata.app/journeys/body-part-split-journey/): A five-day Bro Split run in Durata: chest, back, shoulders, legs and arms, every loaded lift on double progression, and a squat that climbs from 100 kg to 115 kg in four leg days.
- Dumbbell + Bench Full Body in Durata: three days, one pair of bells (https://getdurata.app/journeys/dumbbell-bench-full-body-journey/): A three-day Dumbbell + Bench Full Body block run in Durata: no barbell, double progression on every lift, a goblet squat climbing 12.5 kg to 20 kg, and what a 2.5 kg dumbbell step does to light isolation work.
- Dumbbell Only Full Body in Durata: two days, no bench, no barbell (https://getdurata.app/journeys/dumbbell-only-full-body-journey/): A two-day Dumbbell Only Full Body block run in Durata: no bench and no barbell, double progression on every lift, a goblet squat from 12.5 kg to 20 kg, and two rows that started the same and finished apart.
- GZCL: Jacked & Tan 2.0 in Durata: the chart does the maths (https://getdurata.app/journeys/gzcl-jacked-and-tan-journey/): A GZCL: Jacked & Tan 2.0 block run in Durata: rep-max top sets you pick, drop sets the app computes off your training max, and a front squat wave from 80 kg to 135 kg.
- Metallicadpa PPL in Durata: one lift, two rules, the same week (https://getdurata.app/journeys/metallicadpa-ppl-journey/): A six-week Metallicadpa PPL run in Durata: bench pressed under two different progression rules in the same week, and a squat (barbell) that climbs from 100 kg, stalls, deloads and rebuilds, every weight decided by the app.
- Metallicadpa PPL 5/3/1 in Durata: one number moves two lifts (https://getdurata.app/journeys/metallicadpa-ppl-531-journey/): Two full cycles of Metallicadpa PPL 5/3/1 driven in Durata: a 200 kg training max that sets the heavy squat and the 5x10 volume squat at once, and what a +5 kg review does to both.
- Strong Curves (Beginner) in Durata: the weight waits, the reps climb (https://getdurata.app/journeys/strong-curves-beginner-journey/): A twelve-week Strong Curves (Beginner) run in Durata: the dumbbell overhead press holding at 12.5 kg for five sessions while the reps climb, then moving to 17.5 kg. Every weight decided by the app.
- Wolverine in Durata: when the training max goes up by a percentage (https://getdurata.app/journeys/wolverine-david-kingsbury-journey/): Sixteen weeks of David Kingsbury's Wolverine program driven in Durata: four training-max waves, a squat top set from 125 kg to 170 kg, and a deadlift training max that travels 180 kg to 265 kg because the review is a percentage.
- Madcow 5×5 in Durata: one number moves the whole week (https://getdurata.app/journeys/madcow-5x5-journey/): A Madcow 5×5 run in Durata: the squat's training max climbing from 140 kg to 160 kg in six weeks, with every session's weight derived from it automatically.
- Texas Method in Durata: one training max, three different days (https://getdurata.app/journeys/texas-method-journey/): A Texas Method run in Durata: the squat's training max climbing 140 kg to 170 kg in six weeks, with volume, recovery and intensity days all resolved from it.
- Phrak's Greyskull LP in Durata: six lifts, six separate rules (https://getdurata.app/journeys/phraks-greyskull-lp-journey/): A full Phrak's Greyskull LP block driven in Durata: the squat climbing from 60 kg, stalling at 67.5 kg, taking the automatic 10% deload and rebuilding, while four of the six main lifts finish the block lighter than they started.
- 5/3/1 Boring But Big in Durata: where the progress actually happens (https://getdurata.app/journeys/531-bbb-journey/): Sixteen weeks of 5/3/1: Boring But Big driven in Durata: the squat opening a wave at 120 kg off a 140 kg training max, four cycles of 5s, 3s and 1s with 5×10 back-off sets, and a finish at 147.5 kg.
- Candito 6 Week Strength in Durata: six weeks to drive progress on your main lifts (https://getdurata.app/journeys/candito-6-week-strength-journey/): Six weeks of Candito 6 Week Strength driven in Durata: one entered max of 150 kg, percentages climbing from 105 kg to 147.5 kg, a week-five rep-out estimating 167.2 kg, and an open test day that put 160 kg on the bar for a single.
- 5/3/1 Triumvirate in Durata: four lifts, four training maxes, no decisions (https://getdurata.app/journeys/531-triumvirate-journey/): Sixteen weeks of 5/3/1 Triumvirate driven in Durata: the base template with three fixed assistance lifts a day, four cycles of 5s, 3s and 1s, and all four training maxes advancing at the two rates the program sets.
- German Volume Training in Durata: ten sets of ten, and the rule that stops you adding weight (https://getdurata.app/journeys/poliquin-gvt-journey/): Four weeks of Poliquin's German Volume Training driven in Durata: ten sets of ten at a constant weight, the all-hundred-reps rule that gates every increase, and twelve lifts finishing in three different places.
- Dorian Yates HIT in Durata: one set per exercise, and nowhere to hide (https://getdurata.app/journeys/dorian-yates-hit-journey/): Three weeks of Dorian Yates' Blood & Guts HIT driven in Durata: warm-ups that do not count, one working set to failure per exercise, and a block that moved 14,863 kg in 30 recorded sets.
- Juggernaut Method 2.0 in Durata: four waves, one number each (https://getdurata.app/journeys/juggernaut-method-journey/): A full sixteen-week Juggernaut Method 2.0 block in Durata: the squat's training max moving 140 kg to 160 kg across four waves, with every session's weight derived from it automatically.
- Vince Gironda's 8×8 in Durata: the deload you can see coming (https://getdurata.app/journeys/gironda-8x8-journey/): Six weeks of Vince Gironda's 8×8 driven in Durata: eight sets of eight on thirty seconds' rest, a hack squat that stalls at 150 kg, and the rule chip showing its evidence before the automatic cut lands.
- Bullmastiff in Durata: twenty weeks, three tiers, three different clocks (https://getdurata.app/journeys/bromley-bullmastiff-journey/): Twenty weeks of Alex Bromley's Bullmastiff driven in Durata: a nine-week Base phase, a nine-week Peak, and three tiers in every session progressing three different ways.
- GZCL UHF in Durata: five weeks, five days, ten training maxes (https://getdurata.app/journeys/gzcl-uhf-5wk-journey/): Five weeks of Cody Lefever's Ultra High Frequency block driven in Durata: twenty-five sessions, ten training maxes including the variations, and a bench wave that steps back before it steps up.
- DC Training in Durata: the one lift Dante would not rest-pause (https://getdurata.app/journeys/dc-training-journey/): Twelve DoggCrapp sessions driven in Durata: rest-pause clusters on nine lifts, the hack squat that is deliberately not one of them, and what each rule did to the weight over four weeks.
- High Frequency PPL in Durata: the same barbell, twice a week, tracked twice (https://getdurata.app/journeys/high-frequency-ppl-journey/): Six weeks of Push/Pull/Legs twice over driven in Durata: the bench and the overhead press each running two separate weights under two different rules, and a squat that stalled, deloaded and rebuilt.
- Kettlebell Full Body in Durata: when the app climbs faster than your rack (https://getdurata.app/journeys/kettlebell-full-body-journey/): A beginner kettlebell program driven in Durata: one full-body session three times a week, a clean that went from 12.5 kg to 32.5 kg in three weeks, and why the rep range matters more than the weight column when you own three bells.
- Leangains RPT in Durata: the heaviest set comes first (https://getdurata.app/journeys/leangains-rpt-journey/): A six-week run of Leangains reverse pyramid training in the app: the top set first and heaviest, why hitting the prescribed reps is not enough to progress, and a squat that went 100 kg to 120 kg through one held session.
- Lyle McDonald's GBR in Durata: one rule, and what it does when you stall (https://getdurata.app/journeys/lyle-mcdonalds-gbr-journey/): A four-week run of Lyle McDonald's Generic Bulking Routine in Durata: double progression on all twelve exercises, a squat that stalled twice at 110 kg, the 10% cut that followed, and the climb back past it.
- Mountain Dog PPL in Durata: six days a week, and a weight column that barely moves (https://getdurata.app/journeys/meadows-mountain-dog-ppl-journey/): A four-week run of John Meadows' Mountain Dog PPL in Durata: isolation before compounds, rep ranges up to 25, a hack squat that climbed from 100 kg to 117.5 kg, and seventeen lifts that never added a kilo.
- PHAT in Durata: the speed sets follow the power day (https://getdurata.app/journeys/phat-journey/): Five weeks of PHAT in Durata: the power squat climbing from 145 kg to 165 kg, and the 6x3 speed sets tracking it from 97.5 kg to 110 kg with nobody typing a number.
- Twice-A-Day in Durata: eight sessions a week on four calendar days (https://getdurata.app/journeys/am-pm-two-a-day-journey/): A five-week run of Durata's Twice-A-Day in the app: heavy barbell work in the morning, pump work in the evening, a squat that went 145 kg to 170 kg without a single missed session, and what two progressions running at once look like.

## Exercises

451 exercises, one page each under https://getdurata.app/exercises/, with form notes, the muscles worked, which programs use them and, for 413 of them, a how-to video.