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The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.
Dorian Yates' brutally efficient HIT system — one all-out set to failure per exercise. The program that built six consecutive Mr. Olympia titles (1992-1997).
Arnold's full competition-era program from the 1970s. Twice-a-day training, 6 days a week, insane volume. The routine behind seven Mr. Olympia titles.
From program to workout in seconds
Describe your goals, equipment, and schedule. Get a fully structured program that imports directly into the app.
Reddit, friends, influencers. Anyone can share their .trn file.
Starting Strength, nSuns, PPL, Arnold Split. All in one format.
.trn is an open format — anyone can build on it
Tweak it. Make it yours. Send it to friends.
Collect programs. Switch anytime. Keep your history.
You chat with AI about your goals. Dial in the details. Design the perfect program together. Then what?
Screenshot it? Paste it into Notes? Copy it to an Excel sheet you'll never open again?
Now it exports straight to your training app. One file. Ready to use.
“4-day hypertrophy, dumbbells and bench only, Mon/Tue/Thu/Fri”
“Convert this Instagram post to .trn format”
“Make me a PPL based on Starting Strength principles”
program: Hypertrophy 4-Day
schedule:
sequence: [upper, lower, upper, lower]
rhythm: "1-1-0-1-1-0-0"
workouts:
- id: upper
exercises:
- name: Bench Press
sets: 4
reps: 8-12Just add the format spec link to your prompt. Works with ChatGPT, Claude, Gemini, or any AI.
Shows your last performance at this gym. Different gym = different equipment = different numbers. Finally makes sense.
Basic version works out of the box. Want RPE, rest-pause sets, or myo-reps? Turn them on. Don't need them? Ignore.
Export anytime. Import from anywhere. No vendor lock-in. No “subscribe or lose your history”.
Chris Bumstead's 5-day bro split — the training behind five Classic Physique Mr. Olympia titles. Chest, Back, Shoulders, Legs, Arms. Free .trn download.
Jim Wendler's 5/3/1 strength program — the percentage-based system built on four barbell lifts, slow progression, and AMRAP sets. Simple, proven, repeatable.
Jim Wendler squatted 1000 lbs, got tired of being strong and broken, and wrote the most popular strength program of the 21st century. It fits on a napkin.
The legendary 6-day high-volume split used by Arnold Schwarzenegger during his Mr. Olympia reign. Train each body part twice per week with the blueprint that built one of the greatest physiques in bodybuilding history.
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