Guides
Twenty ways to lay out training.
Build the template in the app and start it next time. Dren does not assign a program.
4 days
Upper / Lower
Four days: upper, lower, then upper and lower again. Build two templates and start the one that is due. Dren does not assign the days.
3 days
Push Pull Legs
Three templates. Run them in order, or repeat the cycle when you have recovered. Rest as long as the set needs. The timer starts when you check it.
Start
First month
One full-body template, two or three days a week. Learn the checkmark before you add load. Edit every weight before you start.
Starter
Full body
An empty library, after one successful sync, gets this once: a Starter folder and a Full body template. Three sets are filled in as an example. Edit the weights before you start. Delete it and it does not come back.
2 days
Two day
Two full-body templates. Run A, then B, and repeat when you have recovered. Dren does not assign the days.
5 days
Five day
Five templates: chest, back, shoulders, arms, and legs. Start the one for today. Dren does not assign the days.
45-70 min
Strength
Five barbell lifts in one template. Squat, bench, deadlift, a row, and a press. Rest as long as the set needs.
30-40 min
Short session
Four lifts when the session has to stay short. Squat, bench, a pull-up, and a Romanian deadlift. Save it next to a longer template.
45-60 min
Chest
One chest template: a flat press, an incline, a fly, and a dip. Save it and start it on the day you press.
45-60 min
Back
A pull-up, a barbell row, a pulldown, and a straight-arm pulldown. One template for a back day.
40-55 min
Shoulders
Press, a lateral raise, a rear-delt row, and a shrug. One template when the day is shoulders.
40-50 min
Arms
A barbell curl, a hammer curl, a pushdown, and dips. Pair it with a press day, or run it on its own.
45-60 min
Quads
Squat, front squat, a leg press, and a leg extension. One template when the day is quads.
40-55 min
Hamstrings
A Romanian deadlift, a stiff-leg hinge, a lying leg curl, and a back extension. One template for the back of the leg.
40-55 min
Glutes
A bridge, a lunge, a hip extension, abduction, and a pull-through. One template aimed at the glutes.
20-30 min
Core
Plank, a hanging raise, a cable crunch, and a side plank. Add it after a lift, or start it on its own.
30-40 min
At home
A squat, a push-up, an inverted row, a bridge, and a plank. Save it for days away from the gym.
40-55 min
Dumbbells
Five movements and a pair of dumbbells. Goblet squat, incline press, a row, a shoulder press, and a stiff-leg hinge.
40-55 min
Cables
Pulldown, a seated row, a fly, a lateral raise, and a pushdown. One template for a cable station.
40-55 min
Machines
Leg press, chest press, a high row, a shoulder press, and a leg curl. The load sits on the stack.