Build your physique. Get stronger with a plan.
Know what to lift, record the work, and see how far you’ve come. Start with a free training guide, then see how Physique brings guided workouts and progress tracking together on iPhone.
Know the workout. See the progress.
Physique gives your training a clear next step and keeps the work you’ve done in view.
Walk in knowing what to do
Choose a built-in program and enter your current lifts. Your planned weights, sets and reps are ready for the session.
Focus on the set in front of you
Follow the workout and log each set as you finish. Keep a record you can return to next time.
See the work adding up
Look back at completed sessions, strength trends and personal records. Give yourself something concrete to build on.
What would help you move forward?
I’m starting or returning
Build a foundation with a clear first week and weights you can start with.
→My progress has slowed
Find your next step toward more strength and muscle.
→I know my program
Walk into your next session with your weights, sets and plates ready.
→Already planning your own training? See what’s working across your training blocks.
Build toward your goal with a plan that fits
The right plan gives you work you can repeat and a clear way to progress. Start with your experience and the days you can train.
Build your strength foundation
Start building strength with GZCLP: a main lift, lighter volume work and accessories over three or four days.
→Strength and size in four days
5/3/1 Boring But Big pairs the main work with five sets of ten and progression by cycle.
→Build on your lifting experience
For lifters ready for more barbell work: nSuns has four-, five- and six-day layouts with weekly progression.
→Get ready for your next workout
Free calculators for your working weights, strength estimates and plates.
- 175 · 200 · 230Week 1 from a 300 lb squat5/3/1 calculatorStart your next strength cycle with every set ready. Choose BBB or FSL, then see your weights and rep-PR targets.
- 262.5e1RM from 225 × 51RM calculatorSee where your strength stands from a recent set, then choose a training max for your next plan.
- 5×3+T1 stage 1, then 6×2+, then 10×1+GZCLP calculatorKnow what to lift next as you build your foundation, with 12 workouts and clear rules for missed reps.
- 270 × 1+Top set from a 315 lb squatnSuns calculatorGo into your training week prepared. Get every set for your 4, 5 or 6-day nSuns plan and review when to add weight.
- 45 · 25Per side for 185 lbPlate calculatorSpend less time working out the plates. Load your next set in lb or kg, with your bar and collars.
Program guides
Build muscle. Get stronger. Know your next step. Build muscle, get stronger, and find a plan you can follow. Free guides and tools for beginners, intermediate and advanced lifters.
- 5/3/1 Boring But BigBuild strength and muscle with 5/3/1 Boring But Big. Understand the plan, set your weights, and follow a worked four-week cycle.
- GZCLPBuild your strength foundation with GZCLP. Choose starting weights, follow each tier, and know how to adjust after missed reps.
- nSuns 5/3/1 LPPlan your next strength week with nSuns. Compare 4, 5 and 6-day versions, calculate your sets, and learn when to add weight.
- Starting StrengthStart getting stronger with a three-day barbell plan. Learn your first-day weights, how Starting Strength progresses, and what missed reps mean.
Physique for iPhone
Build a physique you’re proud of, one workout at a time.
See guided workouts and progress tracking
- Know what to lift today. Your chosen program and current lifts become planned sessions, with weights, sets and reps ready to follow.
- Keep your focus on lifting. Planned weights, reps and AMRAP targets are pre-filled. Record what you complete, one set at a time.