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Start here
Guide · updated November 4, 2026Is there a gym app where you can call an AI coach?Yes, a few. Which apps give you a real two-way call with an AI gym coach, which make you hold a button, and which only talk at you. Sources dated.Read the guide
Walk into the gym and freeze? A plan for your first 10 minutesFreeze when you walk into the gym? Follow a fixed first 10 minutes, a 4-move session with a backup for each, and a reset for when you lock up halfway through.Hack squat alternatives, and what to do when it's takenHack squat taken or missing? Ask, work in or set a 5-minute limit, then swap by goal: quads, a heavy two-leg lift or knee comfort. With sets, reps and loads.Tricep pushdown alternatives, by goal and by what's freePick a tricep pushdown alternative by goal and by what's free: overhead work for size, close-grip presses for strength, bands for sore elbows. Sets and reps.Hip abductor machine alternatives, at home or at the gymSwap the hip abductor machine for a cable abduction, banded clamshell or side-lying raise, picked by where you train and why, with sets, reps and progression.Assisted pull-up machine taken or missing? What to do insteadNo assisted pull-up machine, or can't do a pull-up yet? Use band-assisted pull-ups, negatives, pulldowns or inverted rows, with sets, reps and progression.Beginner full-body gym workout with machinesA beginner full-body machine workout: two alternating days with exact machines, sets, reps and rest, plus seat setup, a starting-weight test and progression.Incline bench taken? Upper-chest alternativesThe incline dumbbell press needs the same bench. Use another bench at about 30°, a cable or machine press, or loaded push-ups, with how much lighter to start.Lat pulldown or pull-up alternatives with dumbbellsDumbbells can't load a pulldown, because gravity pulls down. What to grab first when it's taken, and the best dumbbell rows for your lats, with sets and reps.Leg extension alternatives, at home or with no machineSquats miss the quad muscle the leg extension trains. Use a reverse Nordic, sissy squat or band extension instead, with sets, reps and how to progress.Missed leg day? What to do with the rest of your weekMissed leg day? Shift your week, add a trimmed leg block to your next session, or skip it. Week examples for 3, 4 and 5-day plans, and when skipping is fine.Overhead press alternativesPick an overhead press swap by why you press and what's free: dumbbells, landmine, machine or pike push-ups, with how much lighter to start, sets and reps.20-minute gym workout: a full-body plan that fitsA 20-minute full-body gym workout, minute by minute: a machine version, a dumbbell-only version, effort targets, and what research says about short sessions.30-minute full-body gym workout (and a crowded-gym version)A 30-minute full-body gym workout with a minute budget, a crowded-gym version using one pair of dumbbells, and a machine-only version. Sets, reps and rest.Back to lifting after a break: how light to startMissed a week, two weeks or months? How much strength you really lose, how light to start by length of break, and a first-session test to set today's weights.Bench press taken? What to do insteadAsk how many sets are left, work in, or reorder. If every bench is busy, press without one: floor press, push-ups, or a machine or cable press. Sets and reps.Cable machine taken? A swap for every cable exerciseShare the stack, reorder, or swap each cable move for a dumbbell, band or bodyweight one that trains the same muscle: pushdowns, rows, pulldowns and more.Too easy or too hard? When to change the weight mid-workoutToo easy, too hard, missed reps or form breaking down: what to do on your very next set, with kg and lb numbers, and why falling reps aren't a reason to drop.Leg press taken? What to do insteadAsk how many sets are left, reorder, or swap by why the leg press was in your plan: heavy legs, quad volume or a rested lower back. Sets, reps and load rules.Squat rack taken? What to do insteadAsk how many sets are left, work in, reorder your session, or swap to a squat that does the same job. The best swaps for strength or muscle, with sets and reps.Progressive Overload for BeginnersA beginner-friendly guide to progressive overload: when to add weight, when to add reps, when to hold steady, and how to avoid turning progress into burnout.
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All programs →Programs that progress
5x5 Workout ProgramMon A · Wed B · Fri A, then B-A-B. A: squat, bench, row 5×5. B: squat, overhead press 5×5, deadlift 1×5. When to add weight, and what to do after a miss.Beginner · 3 days/wkBeginner Strength ProgramMon A · Wed B · Fri A, then B-A-B next week. A: squat, bench, row 3×5. B: squat, overhead press 3×5, deadlift 1×5. Start light; add a little after clean sets.Beginner · 3 days/wkFull Body WorkoutMon Full Body A · Wed B · Fri C. Squat and bench 3×5–8, deadlift 3×5, overhead press 3×6–8, plus rows and pulldowns, with rest times and when to add weight.Beginner · 3 days/wkPush Pull Legs (PPL)Push · Pull · Legs · Push · Pull · Legs · Rest, or once through in 3 days. Bench 3×6–8, squat 4×6–8, rows 3×8–12, with rest times and when to add weight.Intermediate · 3-6 days/wkUpper Lower SplitMon Upper A · Tue Lower A · Thu Upper B · Fri Lower B. Bench and squat 4×5–6, deadlift 3×5, every lift's sets, reps and rest, and when to add weight.Intermediate · 4 days/wk
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All exercises →Exercise library
Barbell Back SquatThe barbell back squat trains the quads and glutes through a loaded knee and hip bend, with the trunk supporting the bar across the upper back.Compound · BarbellBarbell Bench PressThe barbell bench press is the primary upper-body pressing lift, building the chest, front delts, and triceps through a loaded horizontal press.Compound · BarbellConventional DeadliftThe conventional deadlift lifts a bar from the floor using the glutes, quads, and hamstrings, with the back and grip supporting the load.Compound · Barbell
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Choosing a workout app
Best workout tracker appWhich tracker fits which job, from each app's own documentation.BUYING GUIDEBest AI workout appsWorkout generators, progression planners, and coaching-first tools.BUYING GUIDEBest workout apps for beginnersGuidance without overwhelm.BUYING GUIDEBest free workout appsUseful free tiers, trials, and genuinely no-cost options.BUYING GUIDEBest home workout appsStrength training with limited equipment and weak signal.BUYING GUIDEHevy vs StrongTwo manual loggers, different feel.HEAD-TO-HEADHevy vs FitbodLogger vs workout generator.HEAD-TO-HEADAll app reviewsSource-based reviews of each app's features, pricing and limits.INDEXAll comparisonsEvery matchup and alternative guide.INDEX
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Calculators
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Full glossary →Glossary
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Put these guides to work in Handler.
Handler builds a four-week strength plan around your goals, schedule, equipment and training history. After your second working set, Effort Check suggests a change to your remaining sets.