Guide
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.
What the app adds
Squat, bench, and an underhand row. That is the whole example. Add a press or a pull-up if you want a longer day.
Barbell Back Squat
Classic compound lower body lift with barbell across traps, targeting quads and glutes.
- Position barbell on upper traps, unrack.
- Stand with feet shoulder-width apart.
- Descend into squat keeping back neutral.
- Lower until thighs parallel or below.
- Drive up through heels to standing.
Barbell Bench Press
A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.
- Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
- Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
- Lightly touch your chest, then press the bar straight up until your arms are fully extended.
- Guide the bar back into the rack once you finish the set.
Barbell Underhand Bent-Over Row
Row performed bent over with barbell and an underhand (supinated) grip, targeting lats and biceps.
- Stand with feet hip-width apart, barbell on floor.
- Bend forward from hips, back straight, grasp bar underhand.
- Let bar hang at arm’s length below shoulders.
- Row barbell to torso, elbows close to sides.
- Lower barbell under control to starting position.