Build your training plan

Your days per week pick a split: full body for 2–3 days, upper/lower for 4, and upper/lower plus push/pull/legs for 5. Each day is built from movement patterns — squat, hinge, push, pull, single-leg and core — and each pattern gets the best exercise for your equipment and experience. Session length decides how many exercises fit, and your goal sets the sets, reps and rest.

Stop each set when you could still do about two more good reps. It is a way to train hard without grinding to failure every set. The program starts at three reps in reserve and works down to one as each block goes on, so effort rises week by week.

Every fourth week the plan cuts your sets by about 40% at the same or slightly lighter weights. Fatigue builds up faster than fitness, and a planned easy week lets it clear so you come back stronger. Most people progress better with them than without.

Four weeks is one block: enough to learn the lifts and build a habit. Eight weeks adds a second block with new accessory exercises and more volume. Twelve weeks gives three blocks — enough time for clearly visible strength and muscle gains if you train consistently and eat enough protein.

Pick the Yoga goal and each training day becomes a guided session built from our flows: sun salutations to warm up, standing poses, floor poses and a few minutes of rest at the end. Holds get a little longer each 4-week block, with an easier week every fourth week. Press “Start guided session” and a 3D figure leads you through every pose with a breath-paced timer.

Part of the weight lost on GLP-1 medications can be lean mass, including muscle. Resistance training plus enough protein is the main way to signal your body to keep it. The GLP-1 option keeps sessions short and the main lifts heavy enough to count, without piling on volume while you are eating less. Check with your prescriber before starting a new exercise program.