Every program, side by side

Find the one that fits your week.

Twenty five training programs and eleven recipe guides. Filter by the days you can genuinely train, the equipment you actually have, and where you are now.

Days a week
Equipment
Level
Goal
ProgramFrequencyTotal LevelEquipment
Full Body — 2 Day The onramp 2 days/wk · Beginner · Full gym · $39
2 days/wk
24 workouts
Beginner
Full gym
Get it
Your First 12 Weeks Complete beginner 3 days/wk · Beginner · Home or gym · $39
3 days/wk
36 workouts
Beginner
Home or gym
Get it
Protect Your Muscle (GLP-1) For anyone losing weight on a GLP-1 3 days/wk · Beginner · Home or gym · $39
3 days/wk
36 workouts
Beginner
Home or gym
Get it
Strong For Life (40+) Built for 40+ 3 days/wk · Beginner · Home or gym · $39
3 days/wk
36 workouts
Beginner
Home or gym
Get it
The OPTML Woman — Foundations Your first 12 weeks of real strength 3 days/wk · Beginner · Full gym · $39
3 days/wk
36 workouts
Beginner
Full gym
Get it
The 5×5 Method Pure strength 3 days/wk · Beginner · Barbell + rack · $39
3 days/wk
5 lifts
Beginner
Barbell + rack
Get it
Bodyweight Training Zero equipment 3 to 6 days/wk · Intermediate · No equipment · $39
3 to 6 days/wk
72 workouts
Intermediate
No equipment
Get it
Full Body — 3 Day The proven base 3 days/wk · Intermediate · Full gym · $39
3 days/wk
36 workouts
Intermediate
Full gym
Get it
Dumbbell Only — 3 Day Home gym, entry 3 days/wk · Intermediate · Dumbbells + bench · $39
3 days/wk
36 workouts
Intermediate
Dumbbells + bench
Get it
Hourglass — 3 Day Glute and shoulder priority 3 days/wk · Intermediate · Full gym · $39
3 days/wk
36 workouts
Intermediate
Full gym
Get it
Push / Pull / Legs — 3 Day The classic split, done right 3 days/wk · Intermediate · Full gym · $39
3 days/wk
36 workouts
Intermediate
Full gym
Get it
The OPTML Woman — Optimization The 4-day step up 4 days/wk · Intermediate · Full gym · $39
4 days/wk
48 workouts
Intermediate
Full gym
Get it
Hourglass — Dumbbell (4 Day) Glute and shoulder priority, no barbell 4 days/wk · Intermediate · Dumbbells + bench · $39
4 days/wk
48 workouts
Intermediate
Dumbbells + bench
Get it
Full Body — 4 Day The hypertrophy sweet spot 4 days/wk · Intermediate · Full gym · $39
4 days/wk
48 workouts
Intermediate
Full gym
Get it
Dumbbell Only — 4 Day Home gym, upper lower 4 days/wk · Intermediate · Dumbbells + bench · $39
4 days/wk
48 workouts
Intermediate
Dumbbells + bench
Get it
Hourglass — Barbell (4 Day) Glute and shoulder priority 4 days/wk · Intermediate · Full gym · $39
4 days/wk
48 workouts
Intermediate
Full gym
Get it
Upper / Lower — 4 Day The classic split 4 days/wk · Intermediate · Full gym · $39
4 days/wk
48 workouts
Intermediate
Full gym
Get it
Dumbbell Only — 5 Day Home gym, top rung 5 days/wk · Advanced · Dumbbells + bench · $39
5 days/wk
60 workouts
Advanced
Dumbbells + bench
Get it
Full Body — 5 Day Maximum frequency 5 days/wk · Advanced · Full gym · $39
5 days/wk
60 workouts
Advanced
Full gym
Get it
The OPTML Woman — Advanced The top of the ladder 5 days/wk · Advanced · Full gym · $39
5 days/wk
60 workouts
Advanced
Full gym
Get it
Hyrox Prep For your first Hyrox 6 days/wk · Intermediate · Full gym · $39
6 days/wk
72 workouts
Intermediate
Full gym
Get it
Hybrid — 6 Day Strength and engine 6 days/wk · Advanced · Full gym · $39
6 days/wk
72 workouts
Advanced
Full gym
Get it
Hyrox Strength Build Keep the barbell, race anyway 6 days/wk · Advanced · Full gym · $39
6 days/wk
72 workouts
Advanced
Full gym
Get it
Push / Pull / Legs — 6 Day Serious size 6 days/wk · Advanced · Full gym · $39
6 days/wk
72 workouts
Advanced
Full gym
Get it
Hyrox Race Pace For a faster finish 6 days/wk · Advanced · Full gym · $39
6 days/wk
4 run · 2 lift
Advanced
Full gym
Get it
OPTML Monthly Recipe Collection The whole year 180 recipes · 468 pages · $49
180 recipes
468 pages
12 monthly packs
$49
Get it
The GLP-1 Protein Protocol The GLP-1 nutrition system 74 recipes · 186 pages · $39
74 recipes
186 pages
A low appetite
$39
Get it
Vegetarian Recipes Meat free 58 recipes · 126 pages · $39
58 recipes
126 pages
Meat free
$39
Get it
High-Protein Recipes The flagship pack 52 recipes · 114 pages · $39
52 recipes
114 pages
20g+ every recipe
$39
Get it
5-Ingredient Recipes Minimum effort 40 recipes · 90 pages · $39
40 recipes
90 pages
Five ingredients
$39
Get it
Low-Carb Recipes Lower carb, still real food 40 recipes · 90 pages · $39
40 recipes
90 pages
Lower throughout
$39
Get it
Vegan Recipes Fully plant based 40 recipes · 90 pages · $39
40 recipes
90 pages
100% plant based
$39
Get it
The Smoothie Pack Five minutes, done 30 recipes · 72 pages · $29
30 recipes
72 pages
5 minutes
$29
Get it
High-Protein Breakfasts Mornings, solved 20 recipes · 54 pages · $29
20 recipes
54 pages
20g+ every recipe
$29
Get it
Quick Kitchen Recipes Fast food, actual food 20 recipes · 54 pages · $19
20 recipes
54 pages
25 min or less
$19
Get it
Summer Table Recipes For a crowd 20 recipes · 53 pages · $19
20 recipes
53 pages
Sharing
$19
Get it

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