Free workout programs
Start with a plan worth following.
See every workout, progression rule, and weekly step before you begin. Choose the plan that fits your goal and schedule, then track it free in LogFast.
Two-day strength program
Essential Strength
This eight-week plan trains the squat, hinge, push, pull, and trunk patterns twice each week. It is a practical starting point for a new lifter or anyone who wants to build strength without organizing life around the gym.
Four-day muscle-building program
Build Muscle
This eight-week upper/lower split trains the major muscle groups twice per week across four focused sessions. It uses rep-range progression, balanced pressing and pulling, and a lower-volume final week so the plan can build muscle without turning every workout into a test.
Hybrid running and strength program
Run + Lift
This eight-week hybrid plan combines three runs and two strength sessions. Harder running and lower-body lifting are separated, most running remains conversational, and both disciplines progress gradually so every day does not become a high-fatigue session.
LogFast Coach · Pro
Need a plan built around your life?
Coach can work around your schedule, equipment, sport, constraints, and actual training history—then help the plan change when your evidence changes.
The plan is free. The follow-through is the product.
LogFast lets you start any catalog program without paying. After training, describe what you completed and keep a structured history. Coach is optional when you want personalized changes, deeper analysis, or a new block designed around your data.