Training plans

Training plans as defined stimuli, not just exercise lists.

Each plan page combines a clear exercise structure with a practical stimulus profile: intent, effort, contraction control, time under tension, range of motion and recovery logic.

Add to mTORQUE

Scan. Import. Train.

Open a plan page, scan the QR code with mTORQUE and add the workout directly to your strength training plans.

Three-step workflow showing Scan, Import and Train in mTORQUE.

Available plans

Plan library

The plan library combines efficient full-body training, guided machine and cable sessions, dumbbell-based programs, classic split routines and focused lower-body plans. Each plan defines the training intent, exercise structure and recovery logic so it can be used directly in mTORQUE.

No-excuses full body

BASICS – No Excuses

BASICS is not a beginner shortcut. It is a dense training session for users who want a hard, efficient full-body stimulus with minimal fluff.

1 workout 8 exercises Scan to add

Classic push · pull · legs

Push–Pull–Legs

A classic three-day split that gives chest, shoulders and triceps, back and biceps, and lower body work their own focused training day.

3 workouts 21 exercises Scan to add

High-rep lower focus

Quads, Glutes & Upper Body

A controlled high-rep plan for quadriceps, glutes and upper-body balance across two alternating workouts.

2 workouts 14 exercises Scan to add

Overlapping muscles together

2-Day Split – Synergy Recovery

This split clusters synergistic muscle groups so that pressing-related and pulling/lower-body patterns each receive a clear training block followed by a longer recovery window.

2 workouts 14 exercises Scan to add

Overlapping muscles separated

2-Day Split – Distributed Stress

This split pairs chest with biceps and legs, while back is paired with triceps and shoulders. The result is a more distributed stress pattern with frequent exposure and less dense local fatigue per session.

2 workouts 14 exercises Scan to add