Free programs
Proven programs, written out in full
The programs coaches actually start people on — every set, every progression rule, every common question. Free, no signup.
Beginner 3-day full body
Beginner3 days / weekThree full-body days built on the big five patterns — the simplest effective way to spend your first six months of lifting.
5×5 strength program
Beginner3 days / weekThe classic two-workout rotation — squat every session, five sets of five, add weight every time. Linear progression at its purest.
Push Pull Legs (PPL)
Intermediate6 days / weekThe six-day split that took over bodybuilding for a reason: every muscle twice a week, organized by movement, endlessly customizable.
Run it with a coach in your corner
AirFit Coach builds a program like these around your equipment and schedule, handles the progression, and notices when you stall — or work with a trainer on AirFit and get the same app with a person behind it.