Workout programs

# Workout programs that run themselves

Pick a program and Kooldwn does the planning: today’s workout, the weights to lift, and when to deload.

[Join the waitlist](https://kooldwn.com/#waitlist)

Every day

## Open the app. Today’s workout is waiting.

Kooldwn knows where you are in your program and puts the next workout up front, with every weight already filled in. Miss a day and the program waits for you; nothing to reschedule.

What it does for you

## The coach’s side of the logbook.

### Today’s workout, chosen

Your program rotates your workouts week to week, so the next one is always ready.

### Weights worked out

Each exercise has a rep range and a step. Hit the top of the range and next time’s weight goes up.

### Starting weights

New to a lift? Kooldwn suggests where to start, then learns from what you lift.

### Deloads scheduled

Set a deload every few weeks, or on a week you choose. Those weeks drop to 60% of the weight, same sets.

### Missed a day? It waits

The program picks up at the next workout instead of skipping ahead.

### Then just say the set

Log it by voice in under 350 ms, and the program moves on.

**Beginner PPL** BEGINNER · 3 / WEEK · 12 WEEKS

**Beginner Strength 5×5** BEGINNER · 3 / WEEK · 12 WEEKS

**Minimalist 3-Day** BEGINNER · 3 / WEEK · 8 WEEKS

**Full Body** INTERMEDIATE · 3 / WEEK

**Push Pull Legs** INTERMEDIATE · 3 / WEEK

**Upper / Lower** INTERMEDIATE · 4 / WEEK

**Anterior / Posterior** INTERMEDIATE · 4 / WEEK

**Power + Size Upper/Lower** INTERMEDIATE · 4 / WEEK

**Push Pull Legs, 6 days** INTERMEDIATE · 6 / WEEK

**Arnold split** INTERMEDIATE · 6 / WEEK

Ready-made

## Ten programs, from your first months to a six-day split.

Start from one of Kooldwn’s programs for new or experienced lifters, or build your own from your workouts.

Learn more

## Keep reading.

- [**Voice workout tracker** LOG A SET BY SAYING IT](https://kooldwn.com/voice-workout-tracker)
- [**Workout tracker** SETS, ROUTINES, RECORDS, PROGRESS](https://kooldwn.com/workout-tracker)
- [**How it works** FROM “BENCH 100 FOR 8” TO A LOGGED SET](https://kooldwn.com/how-it-works)
- [**Kooldwn vs Hevy, Strong, FitNotes** FEATURE BY FEATURE](https://kooldwn.com/compare-workout-trackers)
- [**FAQ** LANGUAGES, MISHEARS, DEVICES](https://kooldwn.com/faq)
- [**About Kooldwn** WHY IT EXISTS](https://kooldwn.com/about)

## Join the waitlist.

We’ll email you the day Kooldwn opens.

[Join the waitlist](https://kooldwn.com/#waitlist)

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