A YouTube tutorial isn't a program. A video lasts 12 minutes, a program lasts 12 weeks — with a through-line, a controlled volume and numbers that stack up from one session to the next. ZymFit ships three proven splits, 1,516 cataloged exercises, a rest timer, RPE and automatic personal record detection.
A strength training program isn't a list of exercises copy-pasted from TikTok. It's a multi-week execution plan, with a consistent frequency, a calibrated volume per muscle group, and a measurable progression logic.
Today's session isn't isolated: it builds on the one from 48 hours ago and sets up the one in 48 hours. Without that structure, you stack up orphan workouts that eventually plateau.
Three things make a program usable: frequency (how often you hit each muscle per week), volume (number of hard sets per group over 7 days) and progression (the load or the reps go up over time). ZymFit manages those three variables for you and lets you see what's happening.
If you're just starting, check our full beginner strength training program guide — it lays the foundations before sending you to pick a split.
Three formats, picked because they cover 95% of real-world contexts. No 8-session-a-week gimmicks.
The classic split for lifters who can train six times a week. Each muscle group is hit twice across 7 days, with a high volume per session.
Sessions
Who it's for
You already have 12 months of consistent training, you recover well between sessions, and you want to max out weekly volume.
The best volume-to-recovery compromise for a busy life. Every muscle group gets hit twice a week across just four sessions.
Sessions
Who it's for
You can carve out 4 slots a week. You want to progress on the big compound lifts without living at the gym.
The format that produces the most progress in the first year of training. Three spaced sessions, always a rest day between two. No excuses, no overload.
Sessions
Who it's for
You're starting out, getting back into it, or your week doesn't allow more than three sessions. You want complete, focused workouts.
Three questions are enough. No 40-item quiz needed. ZymFit asks the same ones during onboarding and pre-selects your program automatically — you can always switch later.
How many realistic sessions per week over three months? Answer with a number you can hold in January, not just July.
Under 12 months of training = Full Body. Between 12 and 24 months = Upper/Lower. Beyond that with solid recovery = PPL.
General hypertrophy, bulking, cutting or maintenance. The split barely changes — nutrition is what steers the outcome.
If you're just starting, getting started with strength training gives you the context before the split. If you're aiming for muscle gain, look at the hypertrophy and muscle-gain program. For definition, the training block stays the same with a cutting-phase program.
Every exercise in the catalog has its own card: primary muscle group, secondary muscles, required equipment, technical level, demo and alternatives. You can filter by muscle, machine or keyword in French, English, Spanish, Portuguese or German.
The point isn't to have 1,500 names in a database — it's being able to swap instantly when a station is taken. Bench is busy? The app suggests 4 alternatives covering the same movement pattern, with the gear you actually have.
You open the app, today's session is already loaded. You tap a set, the timer starts. You put the phone down, you push the iron.
Ordered list of exercises with sets, rep ranges and last comparable session shown right under each line.
At the start of each exercise, a suggested load based on your past performance and the RPE you reported last time.
Starts automatically when you log a set. Notifies you at the end of the planned rest, extendable in one tap if you need more.
1-to-10 scale logged in two taps. Used to adjust the next session's load and to flag when you're sliding into a plateau.
To go deeper on measuring intensity, understanding the RPE scale explains why it's more reliable than a theoretical percentage of your 1RM.
At the next session, ZymFit suggests a load — generally +5 lb on the big lifts if the previous one ended below RPE 9, same loads if you were at RPE 9-10, a slight drop if you flagged heavy fatigue. It's a suggestion, not an order.
Personal records are detected automatically per exercise: estimated 1RM, 3RM, 5RM, max volume per session. When you break one, the app flags it and archives it in your history with the date.
A per-exercise chart shows the load × reps × RPE curve over the last 6 months. That's the view that honestly tells you whether you're progressing, stalling, or regressing — and whether you might need two days of real rest.
Based on the last 3 sessions of the exercise and the reported RPE.
Estimated 1RM, max load, max volume — notification + history.
6 months of history, smoothed so a bad-sleep day doesn't ruin the read.
If the load stops moving for 3 weeks, the app flags it for you.
The number of personalized programs you can run in parallel is the main difference. Session tracking, the exercise catalog and PR detection are available on every plan.
1 personalized program
More than enough to run a single split for 6 to 12 months. Full catalog, RPE tracking, auto PRs included.
3 programs in parallel
Useful for cycling two blocks — say, strength in the morning and hypertrophy at night — or keeping a travel program on standby.
10 programs in parallel
For lifters who periodize in 8-week cycles, or coaches who log their own sessions on top of their athletes' programs.
The six questions that come up every time a lifter picks their first program.
Start from the number of sessions you can actually run every week over the next 12 months. Three sessions: Full Body. Four sessions: Upper/Lower. Five or six sessions with solid recovery: Push/Pull/Legs. The best program is the one you actually do.
Yes. During onboarding you set your context — full gym, home gym with barbell and dumbbells, or strict bodyweight. Exercise suggestions are filtered accordingly, and every movement has alternatives if a machine is taken or you're short on gear.
Yes. You can swap an exercise, change the number of sets, adjust rep ranges or reorder the sessions. Your edited program saves alongside the original template, and you can always roll back to the default if you want to start clean.
Every completed set (weight × reps × RPE) is logged. At the next session, you instantly see your last numbers and a suggested load. Personal records are detected automatically per exercise, and a searchable history shows your progress across weeks or months.
No. The Free plan includes one personalized program plus full access to the exercise catalog. Standard runs 3 personalized programs in parallel, Pro allows 10 — useful if you cycle blocks (strength, hypertrophy, cutting) or if you're coaching several people.
RPE (Rate of Perceived Exertion) is a 1-to-10 difficulty scale that measures how many more reps you had left. RPE 8 = 2 reps in reserve. RPE 10 = failure. It's more reliable than a percentage of 1RM for adjusting load based on how you actually feel that day.
Snap your plate, the AI logs calories and macros. The nutrition counterpart to your training.
ExploreSmoothed weight, measurements, before/after photos. See what your training actually produces in the mirror.
ExploreThe full picture: nutrition, training, progress, organization. Nothing fluff.
ExploreFree download, Free plan included, program ready a few minutes after onboarding.
