Free training week
A free week, scored.
This is TPF — Beginner 3-Day Full Body: our starter week — three full-body sessions a week, about an hour each. Run it free. And because it’s built the way the engine scores, you can see exactly what it does to your week — effective sets on every muscle, recovery cost by day.
The week
TPF — Beginner 3-Day Full Body
Three sessions a week, ~1 hour each, on non-consecutive days (e.g. Mon / Wed / Fri). Add a little load whenever you clear the top of the rep range with a clean rep still in the tank. Loads come as a % of your 1RM — suggested from the rep range and RIR until you log your own — so you’re never guessing at intensity. Accessories run to 1–2 reps in reserve.
- Flat Dumbbell Bench Press2 × 5–8 · ~80%
- Incline Dumbbell Bench Press3 × 8–12 · ~72%
- Seated Cable Row3 × 5–8 · ~80%
- Lat Pulldown3 × 8–12 · ~72%
- Leg Press3 × 8–12 · ~72%
- Face Pull3 × 12–15 · 1–2 RIR
- Leg Extension3 × 8–12 · 1–2 RIR
- Seated Leg Curl3 × 8–12 · 1–2 RIR
- Standing Calf Raise3 × 8–12 · 1–2 RIR
- Leg Raises3 × 12–15 · 1–2 RIR
- Sit-Ups3 × 15–20 · 1–2 RIR
- Incline Dumbbell Curl2 × 12–15 · 1–2 RIR
- Standing French Press2 × 8–12 · 1–2 RIR
- Lat Pulldown3 × 5–8 · ~80%
- Seated Cable Row3 × 8–12 · ~72%
- Flat Dumbbell Bench Press2 × 5–8 · ~80%
- Incline Dumbbell Bench Press3 × 8–12 · ~72%
- Leg Press3 × 8–12 · ~72%
- Lateral Raise4 × 12–15 · 1–2 RIR
What it scores
What it scored
The same analytics you get in the app, run on this exact week.
Run it, then make it yours.
Load this week into the app and every set gets scored as you train it. Then edit it in the builder — change the split, add a day, swap a lift — and watch the numbers move before you train it. Free tier, no card.