Free barbell training · No program hopping · No BS

3 hours
a week.
That's all.

3
hours per week
That's what it takes to run a real, dedicated strength program — warm-ups included. Three hours out of 168. Less time than most people spend deciding what to do at the gym.

A step-by-step path from zero to strong. No equipment? Start today. Got dumbbells? Start today. Got a barbell? Start today. One path forward.

Start for freeSee the journey

The honest truth

“Most people fail not because they lack motivation — but because they have too many options and no clear path. This is one path. It works every time.”

Showing up is the win
Session 12 matters more than your squat number. The app tracks both — but it celebrates the right one.
Form before weight
You won't be rushed. Getting comfortable under the bar matters more than adding plates right now.
One week at a time
Missed a session? The week isn't ruined. Once beats zero, every single time. The app knows this.
Progress that lasts
Habits over motivation. Simple over complicated. Steady progress over everything else.

No equipment?
Start anyway.

You don't need a gym membership on day one. The program meets you wherever you are — building the habit first, adding equipment when you're ready.

Nothing → Bodyweight
Dumbbells → Stopgap
Barbell → NLP

The path

Your first
6 months.

00
✓ Free forever · No equipment needed
Bodyweight Foundation
No gym. No dumbbells. No excuses. Build the habit of showing up three times a week using nothing but bodyweight. This phase is about forming the routine — not chasing results.
3 days/week·Until you have dumbbells or gym access
01
✓ Free forever · Any dumbbells
Dumbbell Stopgap
Any set of dumbbells will do. Real movement patterns, real progression. The bridge between wherever you are now and a barbell. Short and purposeful.
3 days/week·Until you have barbell access
02
✓ Free · First 4 weeks · Barbell required
Starting Strength NLP — Phase 1
The squat, press, bench, and deadlift. Warm-up sets calculated for you every session. Each lift tracked and progressed independently — the app tells you exactly what to do. The fastest strength gains you will ever make in your life.
3 days/week·~6–8 weeks·Each lift progresses on its own timeline
03
🔒 Members
NLP Phases 2 & 3 — Advanced Novice
The program evolves as your lifts evolve — each one on its own timeline. The app guides every adjustment, one lift at a time. No decisions. No guesswork. No program hopping.
3 days/week·Until linear gains are exhausted
04
🔒 Members
5/3/1 — Boring But Big
You've earned this. Jim Wendler's proven intermediate program. Weekly progression. High volume. No ceiling. This is where the serious long-term work begins.
4 days/week·Ongoing

All programs

What's inside.

FreeBW
Bodyweight Foundation
Zero equipment. Build the habit before you build the strength. Three sessions a week, no excuses.
Free foreverNo equipment
FreeDB
Dumbbell Stopgap
Any dumbbells will do. Real movements, real progression, built as a bridge to the barbell.
Free foreverAny dumbbells
Free startNLP
Starting Strength NLP
The gold standard beginner barbell program. Each lift tracked independently. Warm-ups calculated. Weight prescribed every session.
Free · weeks 1–4Barbell required
🔒 Members531
5/3/1 Boring But Big
Jim Wendler's intermediate program. Weekly progression. High volume. Long-term strength with no ceiling.
Members onlyAfter NLP

Straight answers

Questions you
actually have.

I don't have a gym or any equipment
Start with the bodyweight phase right now. Building the three-sessions-a-week habit is worth more than waiting until you have gear. The app tells you when to move on.
I'm not trying to get huge. Is this for me?
Yes. Getting stronger makes every other fitness goal easier — losing weight, getting fitter, having more energy. Same program. Your goal stays yours.
What if I can only train once a week?
Then train once. One session beats zero sessions every time. The app tracks weekly consistency — not daily streaks. One session a week of compound lifts done consistently will change you.
What if I progress slower than expected?
The app adapts. After each set of working lifts you tell it how the weight felt. It won't push weight increases before you're ready. Some people take longer — that's not failure, that's your body.
Why is it free to start?
Because the first four weeks are where most people quit. We'd rather prove the program works before asking for anything. By week four, you already know the answer.