These are real weeks from the engine that builds plans inside Coach.AI, not a template someone typed up once and forgot. Pick the one that fits the days you can actually get to the gym, and you'll see every exercise of the first week with sets, reps and rest, plus how the weeks after it change.
In the app: the plan stage. Where you are in the program, the weeks done and how a stage is counted.
Ten programs
3 days a week01Beginner full bodyThree full body sessions on machines that are easy to learn.
3 days a week02Push pull legsPush, pull and legs, one job per session.
4 days a week03Upper lowerTwo upper and two lower days, every muscle twice a week.
5 days a week045 day splitPush, pull, legs, then upper and lower.
3 days a week05Weight lossStrength work plus more cardio and shorter rests.
3 days a week06Home with dumbbellsDumbbells, a bench and three full body sessions.
3 days a week07Gym plan for womenThree full body sessions, women's starting weights.
4 days a week08Strength, 4 daysHeavy barbell lifts in low reps, four days a week.
2 days a week092 days a weekFull body first, then an upper and a lower day.
3 days a week10Gym after 40Full body three times a week, with more rest.
How to choose
- 01
Start from your days, not from your ambition. Three sessions you actually do beat five you keep skipping.
- 02
New to the gym? Take the beginner full body plan: the whole body every session, on machines that are easy to learn.
- 03
Some experience and three days: push pull legs. Four days: upper lower. Five days: the 5 day split.
- 04
Want to lose weight? The weight loss plan keeps the strength work and adds more cardio and shorter rests.
- 05
Two days is all you have, you're over 40, you want a women's plan, you lift at home with dumbbells or you're after pure strength? There's a week for each of those too.
Still choosing between full body and a split? Here’s how to pick for your week.
Coach.AI
Want a plan built around you?
Every program here is a week the Coach.AI engine builds for a typical person. In the app it starts from your goal, your days, your equipment and your age, and the next week is built from the sets you log.
The first week of your .AI plan is free.
