Built-in Plan Catalog

Every built-in plan is listed below with its length, how many days a week it asks of you, and its level. Open Train → Plans → + → Browse Library to preview one and add it to your plans.

• Foundations of Strength — 8 weeks, 3×/week, Beginner.
• Push / Pull / Legs — 6 weeks, 6×/week, Intermediate.
• Dumbbell Home Strength — 8 weeks, 3×/week, Beginner.
• Bodyweight Builder — 8 weeks, 3×/week, Beginner.
• Pull-Up & Dip Foundations — 8 weeks, 3×/week, Beginner.
• Rings & Calisthenics Skills — 12 weeks, 4×/week, Advanced.
• Glute & Hamstring Builder — 8 weeks, 3×/week, Intermediate.
• Arm Specialization — 6 weeks, 3×/week, Intermediate.
• Whole-Body Foundation — 8 weeks, 6×/week, Beginner.
• Longevity Protocol — 12 weeks, 6×/week, All Levels.
• Upper / Lower Strength — 8 weeks, 4×/week, Intermediate.
• Two-Day Full Body — 8 weeks, 2×/week, All Levels.
• 20-Minute Express — 8 weeks, 3×/week, Beginner.
• Kettlebell Basics — 6 weeks, 3×/week, Beginner.
• Hiking Prep — 6 weeks, 3×/week, Intermediate.
• Ski & Snowboard Prep — 8 weeks, 3×/week, Intermediate.
• Runner Strength — 6 weeks, 2×/week, Intermediate.

• Couch to 5K — 9 weeks, 3×/week, Beginner.
• Zone 2 Aerobic Base — 8 weeks, 4×/week, All Levels.
• HIIT Shred — 6 weeks, 4×/week, Intermediate.
• 5K to 10K — 8 weeks, 3×/week, Intermediate.

• Mobility Reset — 4 weeks, 6×/week, All Levels.
• Healthy Back — 6 weeks, 5×/week, All Levels.
• 28-Day Core — 4 weeks, 4×/week, Beginner.
• Balance & Stability — 8 weeks, 3×/week, Beginner.

• Breathwork Foundations — 4 weeks, 6×/week, All Levels.
• Sleep & Stress Reset — 2 weeks, 7×/week, All Levels.
• Calm in 14 Days — 2 weeks, 7×/week, All Levels.
• Morning Reset — 4 weeks, 6×/week, All Levels.
• 21-Day Reflection — 3 weeks, 7×/week, All Levels.

• Sauna Heat Adaptation — 4 weeks, 4×/week, All Levels.
• Cold Exposure Progression — 4 weeks, 3×/week, All Levels.
• Contrast Therapy — 4 weeks, 2×/week, Intermediate.
• 28-Day Resilience Challenge — 4 weeks, 7×/week, Intermediate.