Quickstart Plans
Free pre-made workout plans. Download and import directly into sTrain.
A balanced 3-day per week routine targeting all major muscle groups. Ideal for building foundational strength and getting comfortable with compound movements.
- 3 days/week
- 6-8 exercises
- 45-60 min
- Full body
The time-tested PPL split for maximum muscle growth. Train 6 days per week with optimal recovery between muscle groups.
- 6 days/week
- 6-10 exercises
- 60-75 min
- Hypertrophy
Train upper and lower body twice weekly for balanced development. Great for strength and muscle building with optimal frequency.
- 4 days/week
- 6-8 exercises
- 60-90 min
- Mixed
Simple but brutally effective. Focus on the big 3 lifts with linear progression for rapid strength gains.
- 3 days/week
- 5 exercises
- 60-75 min
- Compound
Build strength and muscle without equipment. Perfect for home workouts or when traveling.
- 4-5 days/week
- 6-8 exercises
- 30-45 min
- Calisthenics
A comprehensive cardio program combining HIIT, steady-state, and active recovery sessions.
- 4 days/week
- HIIT & steady
- 20-45 min
- Various
Import to sTrain
Download Your Plan
Click download on any workout plan above.
Open sTrain Settings
Navigate to Settings > Data Management.
Import Workout Plans
Tap "Import Workout Plans" and select the file.
Start Training!
Your training days are ready. Customize as needed.