3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
Ready-made training programs
Coach-designed programs for 2–6 days a week. Each has phases, deload weeks, rep ranges and progression rules – ready to log in SimuFit.
2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
3×/week8 weeks
45-Minute Express 3×
Three time-efficient full-body sessions built on supersets.
NoviceBuild muscle45 min
Programs side by side
| Program | Days/week | Length | Session | Level | Equipment |
|---|---|---|---|---|---|
| 18-Week Full Body 3× | 3 | 18 weeks | 75 min | Intermediate | Full gym |
| Beginner Full Body 2× | 2 | 8 weeks | 60 min | Beginner | Basic gym (dumbbells, bench, cables) |
| Beginner Full Body 3× | 3 | 8 weeks | 60 min | Beginner | Basic gym (dumbbells, bench, cables) |
| Upper / Lower 4× | 4 | 12 weeks | 75 min | Intermediate | Full gym |
| Push / Pull / Legs 6× | 6 | 12 weeks | 75 min | Advanced | Full gym |
| Home Dumbbell Full Body 3× | 3 | 8 weeks | 60 min | Beginner | Home with dumbbells |
| Bodyweight Anywhere 3× | 3 | 8 weeks | 45 min | Beginner | Bodyweight only |
| Gentle Start | 2 | 8 weeks | 45 min | Beginner | Basic gym (dumbbells, bench, cables) |
| Prenatal-Safe Basics | 2 | 8 weeks | 45 min | Beginner | Basic gym (dumbbells, bench, cables) |
| 45-Minute Express 3× | 3 | 8 weeks | 45 min | Novice | Basic gym (dumbbells, bench, cables) |
Can’t find the right one?
The AI builds a program for your exact goal, schedule, equipment and injuries.
Questions and answers
Which program is best for a beginner?
Start with a full-body program 2–3 times a week, such as “Beginner Full Body 3×”. If you are returning after a long break or have health limitations, “Gentle Start” is a good choice.
Can I edit a ready-made program?
Yes. Once you start a program you can swap exercises, change sets and add days in the builder. Changes apply to future sessions.
What do I do when the program ends?
SimuFit suggests your next cycle: restart the same program with heavier weights, move to a more demanding template, or ask the AI for a new program.
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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