How it works

One workout a day

Every day there is one session, and everyone gets the same one. We do not write a different plan for each person. Someone in their first month and someone who has trained for ten years open the same page and do the same movements, in the same order.

It is published in Spanish, English and Portuguese. That is one workout written in three languages, not three workouts: the movements and the numbers are decided once, and only the words around them are written for each language.

Each session is written two days ahead, so a day's workout is ready before the day starts.

The week

The week has a fixed shape. Every Monday has the same job, every Tuesday has its own, and so on through Sunday. The movements change from one week to the next; the job of each day does not.

That is what makes it training rather than a random workout every day. Without a plan, it is easy to end up doing legs three days in a row.

Thursday is easy on purpose. It gives your body a rest so that the hard days can really be hard.

Sunday is optional. If you want to move, it is a long, easy session. If you would rather rest, resting is the right answer too.

1. MondayHardLower-body strength, then something short
2. TuesdayHardIntervals — running or erg, as the main event
3. WednesdayHardPushing and pulling, then a couplet
4. ThursdayRecoveryEasy aerobic work, core and carries
5. FridayHardThe long one: running between stations
6. SaturdayHardHinge strength, then a short couplet
7. SundayRecoveryA long easy effort, or rest

Two versions, three levels

Every session comes in two versions. The gym version uses a barbell, machines and a rowing machine or something like it. The minimal version is built around dumbbells, a kettlebell and some floor, plus running; some days also use a pull-up bar, a box or a jump rope. It has no barbell, no machines and no rower or bike. Both follow the same plan for the day.

Each version has three levels: beginner, intermediate and advanced. The movements are the same at every level. Only the numbers change: the weight, the reps, the distance, the time.

Pick the level that lets you move well from the first rep to the last. If you are not sure, start one level lower. You can always move up the next week.

Where the movements come from

Every movement in every session comes from a fixed list we wrote ourselves. An AI model puts each session together, and it can only choose from that list. It cannot make up a movement or add one.

Before a session is saved, a program checks every movement in it against the list. If something is not on the list, or needs equipment that version does not have, the session is sent back to be fixed, and if it still cannot pass, nothing is published for that day.

Adding a movement means changing the list in our code, where a person reviews the change. It is never done by asking the model.

Free

The workout is free. There is no account, no app to install, no paywall and no ads. You open the page and train.