A workout split built for your gear.

Choose your goal, your equipment and any sensitive joints. Trainlo lays out a three day split you can start today. The app goes further, with full programs, weekly progression and coached form for every move.

Full Gym Barbell and Cable Periodization

Day 1: Heavy Push (Chest, Shoulders, Triceps)

1
Barbell Bench Press (4 sets of 6 to 8 at RPE 8)Designed by professional coaches
2
Incline Dumbbell Press (3 sets of 8 to 10)Designed by professional coaches
3
Cable Lateral Raises (4 sets of 15)Designed by professional coaches
4
Triceps Rope Cable Pushdowns (3 sets of 12)Designed by professional coaches

Day 2: Heavy Pull (Lats, Upper Back, Biceps)

1
Conventional Barbell Deadlift (3 sets of 5)Designed by professional coaches
2
Lat Pulldowns (Wide Grip 4 sets of 10)Designed by professional coaches
3
Seated Cable Rows (Close Grip 3 sets of 12)Designed by professional coaches
4
Incline Dumbbell Bicep Curls (3 sets of 10)Designed by professional coaches

Day 3: Quads, Glutes and Hamstrings

1
Barbell Back Squat (4 sets of 6 to 8)Designed by professional coaches
2
Romanian Deadlifts (4 sets of 8 to 10)Designed by professional coaches
3
Leg Extension or Sissy Squats (3 sets of 12)Designed by professional coaches
4
Standing Calf Raise Machine (4 sets of 15)Designed by professional coaches

Trainlo includes animated exercise demonstrations with customized rest timers and progressive overload targets.

Plans that bend without breaking

Real life gets in the way of perfect programs. Trainlo plans are designed by professional coaches and adapt to the day you're actually having.

Built around your gear

Pick from 25 kinds of equipment, from a full rack to a resistance band or a chair. Your plan only uses what you have.

Joint friendly by default

Flag sensitive shoulders, knees or lower back and risky loading angles are swapped for movements that train the same muscles.

Warm ups that fit the day

68 warm up and cool down moves, including injury specific prep, so you start ready and finish recovered.

Swap anything, anytime

Station taken? Tap any exercise mid workout for substitutes that hit the same muscle group with the gear in front of you.

Progression that adapts

Trainlo Pro moves you through build, push and easy weeks so you keep progressing without burning out.

Cardio included

Treadmill, bike, rower, jump rope and more, slotted into your week to support your goal.

Get your full personalized plan

Workouts and your training plan are free in the app. Answer a few questions and Trainlo builds your week around your goal, schedule and equipment.

Your next PR starts today.

Get 3 days of Trainlo Pro free on iOS and Android. Cancel before the trial ends and you pay nothing.