Ready-made workouts

Every workout lists the exercises in order with sets, reps and rest. The exercises link to the library with images and instructions. In the app you log the workout with last time's weight at every set.

Chest

Chest – beginnerMachines and dumbbells that teach the pressing pattern without demanding balance. 3 sets, 90 s rest.Beginner · 6 exercises · about 40 min

Chest – intermediateBench press as the base, incline press for the upper chest and flyes to finish. 3–4 sets, 90–120 s rest.Intermediate · 7 exercises · about 55 min

Chest – advancedHeavy paused pressing, incline angles and high isolation volume. 4 sets, 2–3 min rest on the heavy lifts.Advanced · 8 exercises · about 65 min

Back

Back – beginnerLat pulldown and supported machine rows, so you learn to pull with the back and not the arms.Beginner · 6 exercises · about 40 min

Back – intermediateDeadlift, barbell row and pull-ups: the classic back day.Intermediate · 7 exercises · about 55 min

Back – advancedHeavy pulls from the floor, weighted pull-ups and rows from several angles.Advanced · 8 exercises · about 70 min

Legs and glutes

Legs and glutes – beginnerLeg press and machines that build the base, plus bodyweight squats for technique.Beginner · 7 exercises · about 45 min

Legs and glutes – intermediateSquats, Romanian deadlifts and lunges. Heavy, simple, effective.Intermediate · 7 exercises · about 60 min

Legs and glutes – advancedFront and back squats, single-leg work and heavy hip thrusts. Finishes with hanging leg raises for the abs.Advanced · 9 exercises · about 80 min

Shoulders

Shoulders – beginnerMachine press, light lateral raises and rear delt work for balance around the joint.Beginner · 6 exercises · about 35 min

Shoulders – intermediateOverhead press as the base, Arnold press and lateral raises for width.Intermediate · 7 exercises · about 50 min

Shoulders – advancedPush press for power, paused press for control and lots of lateral raise volume. Finishes with cable crunches Advanced · 9 exercises · about 65 min

Arms

Arms – beginnerBiceps and triceps on machines and cables, where the path is guided.Beginner · 6 exercises · about 35 min

Arms, shoulders and backThe upper-body day in the glutes and core programs: shoulder press and lateral raises for the shoulders, lat pBeginner · 7 exercises · about 40 min

Arms – intermediateBarbell curls, skull crushers and dips. Supersets for biceps and triceps.Intermediate · 7 exercises · about 45 min

Arms – advancedHeavy close-grip presses and weighted chins first, then high-volume isolation.Advanced · 8 exercises · about 55 min

Core

Core – beginnerStability before strength: plank, dead bug and bird dog teach the trunk to resist.Beginner · 6 exercises · about 25 min

Core – intermediateHanging leg raises, cable crunches and rotation work.Intermediate · 7 exercises · about 30 min

Core and waistA short core session focused on the deep abdominals and obliques: dead bug, Pallof press, side plank, reverse Intermediate · 7 exercises · about 25 min

Core – advancedAb wheel, straight-leg hanging raises, dragon flag progression and weighted side bends.Advanced · 8 exercises · about 35 min

Full body

Full body – beginnerOne workout for the whole body, 2–3 times a week. Machines and dumbbells, 2–3 sets.Beginner · 7 exercises · about 45 min

Full body – intermediateThe big lifts in one workout: squat, bench, row and deadlift.Intermediate · 7 exercises · about 60 min

Full body – advancedOlympic pulls, heavy compounds and a kettlebell conditioning finisher.Advanced · 8 exercises · about 75 min

Home

Home, no equipment – beginnerAll bodyweight, in the living room. Go through it 2–3 times.Beginner · 6 exercises · about 25 min

Home, no equipment – intermediatePush-ups, lunges and burpees. High tempo, short rests.Intermediate · 7 exercises · about 35 min

Home, no equipment – advancedPistol squats, explosive push-ups and static holds.Advanced · 8 exercises · about 40 min

Mobility

Pelvic floor and mobility – pregnancy and afterFifteen minutes recommended daily during and after pregnancy: pelvic floor contractions with relaxation betweeBeginner · 6 exercises · about 15 min

Morning mobility – 8 minutesA gentle flow that wakes up back, hips and shoulders. Move with the breath, no holds over 30 seconds.Beginner · 7 exercises · about 8 min

Mobility – shoulders, chest and neckOpens you up after screen time and pressing days. Hold 30 seconds, drop the shoulders away from the ears.Beginner · 7 exercises · about 12 min

Mobility – legs after running and powerwalksCalves, quads, hamstrings and glutes once you are home. 30 seconds per side is enough.Beginner · 7 exercises · about 12 min

Mobility – whole bodyAfter a workout or on a quiet day. Hold each position 30 seconds and breathe.Beginner · 8 exercises · about 20 min

Mobility – hips and backFor desk days. Hold 30–45 seconds per side, breathe calmly and do not push into pain.Beginner · 7 exercises · about 15 min

Chest and arms

Chest and arms – beginnerDay 1 of 3 a week: pressing in machines and with dumbbells, then biceps and triceps. Machines that teach the mBeginner · 6 exercises · about 40 min

Chest and arms – intermediateDay 1 of 3: bench press as the base, incline dumbbell press, flyes, then barbell curls and skull crushers. 3–4Intermediate · 7 exercises · about 55 min

Back and shoulders

Back and shoulders – beginnerDay 2 of 3: pulling for the back, pressing and lateral raises for the shoulders, face pulls for posture. 3 setBeginner · 6 exercises · about 40 min

Back and shoulders – intermediateDay 2 of 3: deadlift and barbell row, lat pulldown, overhead press and lateral raises. Heavy first, isolation Intermediate · 7 exercises · about 60 min

Legs and core

Legs and core – beginnerDay 3 of 3: leg press, extensions, curls and calves, then the core. 3 sets, 90 s rest on legs, 45 s on core.Beginner · 7 exercises · about 40 min

Legs and core – intermediateDay 3 of 3: squat, Romanian deadlift, lunges, leg curls and calves, then hanging knee raises and cable cruncheIntermediate · 7 exercises · about 60 min

Chest, shoulders, triceps

Chest, shoulders and triceps – beginnerDay 1 of 4 (push): chest press, incline dumbbell press, machine shoulder press, lateral raises and triceps. 3 Beginner · 6 exercises · about 40 min

Chest, shoulders and triceps – intermediateDay 1 of 4 (push): bench press, incline dumbbell press, overhead press, lateral raises, flyes and triceps. 2 mIntermediate · 7 exercises · about 55 min

Back and biceps

Back and biceps – beginnerDay 2 of 4 (pull): lat pulldown, seated row, chest-supported row, face pulls, then biceps. 3 sets, 90 s rest.Beginner · 6 exercises · about 40 min

Back and biceps – intermediateDay 2 of 4 (pull): deadlift, pull-ups, barbell row, seated row, face pulls, then curls. 2–3 min rest on deadliIntermediate · 7 exercises · about 60 min

Legs and glutes

Legs and glutes – beginnerDay 3 of 4: leg press, leg extension, leg curl, glute bridge and calves. 3 sets, 90 s rest.Beginner · 6 exercises · about 40 min

Legs and glutes – intermediateDay 3 of 4: squat, barbell hip thrust, leg press, leg curl, Bulgarian split squats and calves. 2 min rest on sIntermediate · 6 exercises · about 55 min

Shoulders, arms, core

Shoulders, arms and core – beginnerDay 4 of 4: lateral raises, reverse flyes, machine curls and triceps, then plank and crunches. 3 sets, 60 s reBeginner · 6 exercises · about 35 min

Shoulders, arms and core – intermediateDay 4 of 4: Arnold press, lateral raises, rear-delt flyes, hammer curls, skull crushers, then hanging knee raiIntermediate · 7 exercises · about 50 min

Upper body

Upper body B – beginnerThe week's second upper body session. Incline press and dumbbell rows instead of the machines in session A, soBeginner · 7 exercises · about 45 min

Upper body – beginnerAlternate with the lower body session. Machine presses and pulls, then arms. 2–3 sets, 60–90 s rest; add weighBeginner · 6 exercises · about 45 min

Upper body B – intermediateThe week's second upper body session: incline dumbbell press and pull-ups as the base, chest-supported rows, sIntermediate · 8 exercises · about 55 min

Upper body – intermediateAlternate with the lower body session: bench press and barbell row as the base, shoulder press and pulldowns, Intermediate · 7 exercises · about 55 min

Upper body B – advancedThe week's second upper body session: incline barbell press and T-bar rows as the base, pull-ups, then volume Advanced · 9 exercises · about 70 min

Upper body – advancedHeavy bench press and weighted pull-ups first, then overhead press, rows and volume for shoulders and arms. InAdvanced · 8 exercises · about 70 min

Lower body

Lower body B – beginnerThe week's second lower body session. Focus on hamstrings and glutes with Romanian deadlifts and hip thrusts, Beginner · 6 exercises · about 45 min

Lower body – beginnerAlternate with the upper body session. Leg press and machines for thighs and glutes, plus goblet squats for teBeginner · 6 exercises · about 45 min

Lower body B – intermediateThe week's second lower body session: deadlifts as the base, then Bulgarian split squats, high-foot leg press,Intermediate · 7 exercises · about 55 min

Lower body – intermediateAlternate with the upper body session: squats and Romanian deadlifts as the base, then leg press, lunges, hip Intermediate · 7 exercises · about 55 min

Lower body B – advancedThe week's second lower body session: heavy deadlifts and front squats, then lunges, good mornings and isolatiAdvanced · 8 exercises · about 70 min

Lower body – advancedHeavy squats and Romanian deadlifts first, then single-leg work, hip thrusts and Nordic curls. Increase the loAdvanced · 8 exercises · about 70 min

Push

Push – beginnerAlternate with the pull session. Chest, shoulders and triceps on machines and with dumbbells. 2–3 sets, 60–90 Beginner · 6 exercises · about 40 min

Push – intermediateAlternate with the pull session: bench press and overhead press as the base, incline dumbbell press and flyes,Intermediate · 7 exercises · about 55 min

Push – advancedHeavy bench press and overhead press first, then incline press and weighted dips, followed by volume for side Advanced · 8 exercises · about 70 min

Pull

Pull – beginnerAlternate with the push session. Machine pulldowns and rows, rear delts and biceps. 2–3 sets, 60–90 s rest; foBeginner · 6 exercises · about 40 min

Pull – intermediateAlternate with the push session: barbell rows and pull-ups as the base, pulldowns and one-arm rows, then face Intermediate · 7 exercises · about 55 min

Pull – advancedDeadlifts and weighted pull-ups first, then heavy rows and volume for lats, rear delts and biceps. Increase thAdvanced · 8 exercises · about 70 min

Kettlebell

Kettlebell – beginnerThe basics with one kettlebell: deadlift, goblet squat, row and press, then swings once the hip hinge is in plBeginner · 7 exercises · about 35 min

Kettlebell full body – intermediateFull-body session with swings first, then squats, presses, rows and single-leg work. Good at home or when the Intermediate · 8 exercises · about 45 min

Kettlebell conditioningShort session with short rests that raises the heart rate: swings, cleans, lunge and press, and carries. LowerIntermediate · 7 exercises · about 30 min

Kettlebell strengthFewer reps and longer rest: Turkish get-up, front squat, sumo deadlift, push press and row. Use a heavier kettIntermediate · 8 exercises · about 45 min

Kettlebell – advancedOne-arm swings, get-ups, front squats and bottoms-up presses that demand both strength and stability, then sinAdvanced · 9 exercises · about 55 min

Military

Military circuit – beginnerBodyweight circuit in the style of the Swedish Armed Forces training club: push-ups, squats, rows, lunges, sitBeginner · 8 exercises · about 25 min

Military strength and carries – beginnerStrength for what soldiers do: lift, carry, climb and run short distances. Kettlebell deadlifts, step-ups, rowBeginner · 8 exercises · about 35 min

Military circuit – intermediateFour rounds with 45 seconds' rest: push-ups, jump squats, pull-ups, walking lunges, sit-ups, plank, mountain cIntermediate · 8 exercises · about 35 min

Military strength and carries – intermediateBarbell deadlifts, box jumps, pull-ups, dips, farmer's walks and hanging knee raises. Six rounds of shuttle ruIntermediate · 8 exercises · about 45 min

Military fitness test (multi-test)The Swedish Armed Forces multi-test in five parts, plus the plank from the US Army ACFT. Each part scores 0–10Intermediate · 6 exercises · about 30 min

Military circuit – advancedFive rounds with 30 seconds' rest and more volume: push-ups, burpees, pull-ups, jump squats, walking lunges, VAdvanced · 9 exercises · about 45 min

Military strength and carries – advancedHeavy deadlifts, box jumps, weighted pull-ups, dips, kettlebell farmer's walks and hanging leg raises. Eight rAdvanced · 8 exercises · about 55 min

Police

Police circuit – beginnerTwo rounds with a minute's rest of the police's thirteen exercises in easier variants: high pull and swing witBeginner · 19 exercises · about 40 min

Strength for the lift – beginnerThe ISOKAI strength test is described by the assessment agency as a deadlift of a barbell against resistance uBeginner · 8 exercises · about 40 min

Police – self-test sessionNot the agency's tests (bike and ISOKAI can only be done there) but the same measures in weeks 4 and 8 so you Intermediate · 7 exercises · about 35 min

Police circuit – intermediateThree rounds with 45 seconds' rest of the police's thirteen exercises: kettlebell high pull and swing, walkingIntermediate · 19 exercises · about 50 min

Strength for the lift – intermediateHeavy and explosive for the ISOKAI lift (deadlift up to chin height): deadlift 4 × 5, wide-stance high pull, fIntermediate · 9 exercises · about 55 min

Police circuit – advancedFour rounds with 30 seconds' rest and weight on more exercises: heavier high pull and swing, walking lunges wiAdvanced · 19 exercises · about 65 min

Strength for the lift – advancedMax strength and speed for the ISOKAI lift: deadlift 5 × 3, hang power clean, heavy wide-stance high pull, froAdvanced · 9 exercises · about 65 min

Crossfit

Crossfit AMRAP 12 min – beginnerTwelve minutes in the style of the classic Cindy, scaled: ring or bar rows, knee push-ups and squats. Guide: 8Beginner · 3 exercises · about 25 min

Crossfit chipper – beginnerA list to chip through: 20 goblet squats, 20 knee push-ups, 30 step-ups, 20 sit-ups, 50 jump-rope skips and 50Beginner · 6 exercises · about 25 min

Crossfit for time – beginnerThree rounds in the style of Helen, scaled: 400 m run or brisk walk, 15 light kettlebell swings and 8 ring rowBeginner · 3 exercises · about 25 min

Crossfit AMRAP 20 min – intermediateTwenty minutes in the style of Cindy: 5 pull-ups, 10 push-ups, 15 squats. Guide: 12–16 rounds. Swap pull-ups fIntermediate · 3 exercises · about 30 min

Crossfit chipper – intermediate30 burpees, 30 dumbbell thrusters, 40 box jumps, 30 wall balls, 20 toes-to-bar or hanging knee raises, 100 jumIntermediate · 7 exercises · about 35 min

Crossfit for time – intermediateHelen as written: three rounds of 400 m run, 21 kettlebell swings (24/16 kg) and 12 pull-ups. Guide: 11–14 minIntermediate · 3 exercises · about 30 min

Crossfit AMRAP 20 min – advancedTwenty minutes with heavier movements: 5 toes-to-bar, 10 burpees, 15 kettlebell swings (24/16 kg), 20 jump-ropAdvanced · 4 exercises · about 35 min

Crossfit chipper – advanced21-15-9 in the style of Fran first: thrusters (43/30 kg) and pull-ups in three descending sets. Then 30 deadliAdvanced · 6 exercises · about 40 min

Crossfit for time – advancedFive rounds: 400 m run, 15 thrusters (40/30 kg), 10 pull-ups and 10 box jumps. Guide: 20–25 minutes. Heavy andAdvanced · 4 exercises · about 40 min

Pregnancy

Pregnancy – trimester 2In weeks 14–27 the centre of gravity shifts and the lower back arches more. The session builds stability arounBeginner · 10 exercises · about 35 min

Pregnancy – trimester 3Week 28 to birth: shorter sessions, standing and side-lying exercises, nothing on your back. Supported squats Beginner · 9 exercises · about 30 min

Pregnancy – trimester 1Full-body strength for the first thirteen weeks: dumbbell squats, rows, hip thrusts, shoulder presses, step-upIntermediate · 8 exercises · about 35 min

Postpartum

Postpartum – phase 1 (weeks 0–6)The first weeks are about regaining contact with the pelvic floor and abdomen, not about getting strong. ContrBeginner · 5 exercises · about 15 min

Postpartum – phase 2 (weeks 6–12)After the check-up: low-intensity strength without jumping. Goblet squats, hip thrusts, rows, dead bugs, shortBeginner · 9 exercises · about 30 min

Postpartum – phase 3 (week 12 onwards)Back towards normal training: squats, Romanian deadlifts, step-ups, push-ups, rows, banded side steps and planIntermediate · 9 exercises · about 40 min

Glutes

Glutes – beginnerThe foundation for the glutes: glute bridges, goblet squats, dumbbell Romanian deadlifts, step-ups and a band Beginner · 7 exercises · about 40 min

Glutes – intermediateHip thrust with a dumbbell or barbell as the main lift, Romanian deadlifts, Bulgarian split squats, cable kickIntermediate · 7 exercises · about 50 min

Glutes – advancedHeavy: barbell hip thrusts for 6–8 reps, sumo deadlifts, Bulgarian split squats, cable pull-throughs, single-lAdvanced · 7 exercises · about 60 min

Glutes and core

Glutes and core – beginnerThe lighter glute day: wide-stance leg press, dumbbell hip thrusts, abduction, walking lunges – then core: deaBeginner · 7 exercises · about 40 min

Glutes and core – intermediateGlute volume with moderate weight: dumbbell sumo squats, single-leg glute bridges, cable kickbacks, banded abdIntermediate · 8 exercises · about 50 min

Glutes and core – advancedVolume day for the glutes: high-rep hip thrusts, kettlebell sumo deadlifts, reverse lunges, pull-throughs, abdAdvanced · 9 exercises · about 55 min

Glutes and core at home

Glutes and core at homeA band around the knees and the floor is enough: glute bridges, kneeling hip thrusts, lateral walks, clamshellBeginner · 8 exercises · about 30 min