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Plan, track and adapt your workouts with Strenia. Ask for changes or make them yourself.
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
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7:12
Push Day
Unsaved workoutSave
Bench Press (Dumbbell)
SETS
REPS
WEIGHT
1
8
32kg
rest 3:00
2
8
32kg
rest 3:00
3
8
32kg
rest 3:00
+Add set
Incline Bench Press (Dumbbell)
SETS
REPS
WEIGHT
1
10
30kg
rest 1:30
2
10
30kg
rest 1:30
3
10
30kg
rest 1:30
+Add set
Seated Overhead Press (Dumbbell)
SETS
REPS
WEIGHT
1
10
22.5kg
rest 1:30
2
10
22.5kg
rest 1:30
3
10
22.5kg
rest 1:30
+Add set
Seated Overhead Tricep Extension (Dumbbell)
SETS
REPS
WEIGHT
1
12
22.5kg
rest 1:00
2
12
22.5kg
rest 1:00
3
12
22.5kg
rest 1:00
+Add set
Lateral Raise (Dumbbell)
SETS
REPS
WEIGHT
1
15
10kg
rest 1:00
2
15
10kg
rest 1:00
3
15
10kg
rest 1:00
+Add set
+Add exercise
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CHANGES
Bench Press (Dumbbell)
REPLACEDBench Press (Barbell)
3 × 8 reps32 kgrest 3:00
Seated Overhead Tricep Extension (Dumbbell)
REPLACEDRope Pushdown (Cable)
3 × 12 reps22.5 kgrest 1:00
Undo
Speaking
TAP TO INTERRUPT
7:12
“I’m travelling next week. Keep the focus the same, but I’ll only have dumbbells.”
A workout in a few words
Start with a goal, preference or context, and turn your ideas into workouts in seconds.
“Full body at home. I’ve got two pairs of dumbbells and 30 minutes.”
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
Home full body, dumbbells
Full body at home. I’ve got two pairs of dumbbells and 30 minutes.
Here it is: five exercises for two pairs of dumbbells, about 30 minutes with rests.
SUGGESTED WORKOUT
Home Full Body
5 exercises, 15 sets
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Home Full Body
Suggested in this chatSave
Goblet Squat (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Deadlift (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Floor Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Row Bilateral (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Push Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
10 kg
REST
1:00
Start workout
Edit workout
Done
Goblet Squat(Dumbbell)
PRIMARY FOCUS
Quadriceps
EQUIPMENT TYPE
Dumbbell
INSTRUCTIONS
1
Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell vertically at the chest.
2
Cup the top head of the dumbbell with both hands, elbows tucked down under the weight.
3
Brace the core, set the ribs stacked over the hips, and fix your eyes on a point straight ahead.
4
Sit back and down at the same time, pushing the knees out in line with your toes as you descend.
5
Reach the bottom with thighs at or below parallel, chest tall, and elbows tracking inside the knees.
6
Drive through the whole foot to stand back up, finishing tall with hips and knees fully extended.
18:40
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
Home full body, dumbbells
Full body at home. I’ve got two pairs of dumbbells and 30 minutes.
Here it is: five exercises for two pairs of dumbbells, about 30 minutes with rests.
SUGGESTED WORKOUT
Home Full Body
5 exercises, 15 sets
+
Ask a question or describe a change
Q
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E
R
T
Y
U
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O
P
A
S
D
F
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Chat
Home Full Body
Suggested in this chatSave
Goblet Squat (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Deadlift (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Floor Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Row Bilateral (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Push Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
10 kg
REST
1:00
Start workout
Edit workout
18:40
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
Home full body, dumbbells
Full body at home. I’ve got two pairs of dumbbells and 30 minutes.
Here it is: five exercises for two pairs of dumbbells, about 30 minutes with rests.
SUGGESTED WORKOUT
Home Full Body
5 exercises, 15 sets
+
Ask a question or describe a change
Q
W
E
R
T
Y
U
I
O
P
A
S
D
F
G
H
J
K
L
⇧
Z
X
C
V
B
N
M
⌫
123
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Train
Chat
Home Full Body
Suggested in this chatSave
Goblet Squat (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Deadlift (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Floor Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
20 kg
REST
1:00
Row Bilateral (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
20 kg
REST
1:00
Push Press (Dumbbell)
i
SETS
3
REPS
10
WEIGHT
10 kg
REST
1:00
Start workout
Edit workout
Done
Goblet Squat(Dumbbell)
PRIMARY FOCUS
Quadriceps
EQUIPMENT TYPE
Dumbbell
INSTRUCTIONS
1
Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell vertically at the chest.
2
Cup the top head of the dumbbell with both hands, elbows tucked down under the weight.
3
Brace the core, set the ribs stacked over the hips, and fix your eyes on a point straight ahead.
4
Sit back and down at the same time, pushing the knees out in line with your toes as you descend.
5
Reach the bottom with thighs at or below parallel, chest tall, and elbows tracking inside the knees.
6
Drive through the whole foot to stand back up, finishing tall with hips and knees fully extended.
18:40
Plans you can make your own
Keep what you like. Change what you don’t. You stay in control.
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
New chat
+
Ask a question or describe a change
Q
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Pull Day
Suggested in this chatSave
Deadlift (Barbell)
i
SETS
3
REPS
5
WEIGHT
140 kg
REST
3:00
Lat Pulldown
i
SETS
3
REPS
10
WEIGHT
60 kg
REST
1:30
Bent Over Row (Barbell)
i
SETS
3
REPS
8
WEIGHT
70 kg
REST
2:00
Seated Rope Face Pull (Cable)
i
SETS
3
REPS
15
WEIGHT
20 kg
REST
1:00
Curl (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
14 kg
REST
1:00
Start workout
Edit workout
Listening
8:21
Workouts
RECENTShow all
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Leg Day
7 exercises
FOLDERS
My Workouts5
Upper Body
4 exercises
Shoulders & Arms
5 exercises
Leg Day
7 exercises
Push Day
5 exercises
Dumbbell Full Body
5 exercises
Older6
New chat
+
Ask a question or describe a change
Q
W
E
R
T
Y
U
I
O
P
A
S
D
F
G
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Pull Day
Suggested in this chatSave
Deadlift (Barbell)
i
SETS
3
REPS
5
WEIGHT
140 kg
REST
3:00
Pull Ups
i
SETS
3
REPS
8
REST
1:30
Bent Over Row (Barbell)
i
SETS
3
REPS
8
WEIGHT
70 kg
REST
2:00
Seated Rope Face Pull (Cable)
i
SETS
3
REPS
15
WEIGHT
20 kg
REST
1:00
Curl (Dumbbell)
i
SETS
3
REPS
12
WEIGHT
14 kg
REST
1:00
Start workout
Edit workout
Speaking
TAP TO INTERRUPT
8:21
“I prefer pull-ups to lat pulldowns. Swap them and keep the rest the same.”
For when life gets in the way
Adapt workouts to suit your day. Change what you need when things don’t go to plan
“I’ve only got 40 minutes today. Can you shorten Leg Day but keep squats as the priority?”
Leg Day
Unsaved changesSave
Squat (Barbell)
SETS
REPS
WEIGHT
1
5
100kg
rest 3:00
2
5
100kg
rest 3:00
3
5
100kg
rest 3:00
4
5
100kg
rest 3:00
5
5
100kg
rest 3:00
+Add set
Romanian Deadlift (Barbell)
SETS
REPS
WEIGHT
1
8
80kg
rest 2:00
2
8
80kg
rest 2:00
3
8
80kg
rest 2:00
+Add set
Lying Leg Curl
SETS
REPS
WEIGHT
1
12
45kg
rest 1:00
2
12
45kg
rest 1:00
3
12
45kg
rest 1:00
+Add set
Standing Calf Raise (Machine)
SETS
REPS
WEIGHT
1
15
60kg
rest 1:00
2
15
60kg
rest 1:00
3
15
60kg
rest 1:00
+Add set
+Add exercise
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Q
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CHANGES
Leg Press (Machine)
REMOVED
Bulgarian Split Squat (Dumbbell)
REMOVED
Leg Extension (Machine)
REMOVED
Romanian Deadlift (Barbell)
UPDATEDSets4→3
Standing Calf Raise (Machine)
UPDATEDSets4→3
Undo
Speaking
TAP TO INTERRUPT
17:05
“I’ve only got 40 minutes today. Can you shorten Leg Day but keep squats as the priority?”
Each session builds on the last
Track progress to shape your next workout. Strenia analyses your previous sessions to suggest changes to weight, reps and sets.
“Am I ready to increase the weight on incline press?”
Strenia
Based on your last few sessions, I’d suggest an increase to 32 kg for 10 reps
EVIDENCE
Incline Bench Press (Dumbbell)
Max weight
LATEST
30 kg
Fri 25 Sep
Fri 25 Sep
30 kg
JulAugSep
1M
3M
6M
1Y
All
Push Day
Unsaved changesSave
Bench Press (Barbell)
SETS
REPS
WEIGHT
1
5
80kg
rest 3:00
2
5
80kg
rest 3:00
3
5
80kg
rest 3:00
+Add set
Incline Bench Press (Dumbbell)
SETS
REPS
WEIGHT
1
10
32kg
rest 1:30
2
10
32kg
rest 1:30
3
10
32kg
rest 1:30
+Add set
Seated Overhead Press (Dumbbell)
SETS
REPS
WEIGHT
1
10
22.5kg
rest 1:30
2
10
22.5kg
rest 1:30
3
10
22.5kg
rest 1:30
+Add set
Rope Pushdown (Cable)
SETS
REPS
WEIGHT
1
12
25kg
rest 1:00
2
12
25kg
rest 1:00
3
12
25kg
rest 1:00
+Add set
Lateral Raise (Dumbbell)
SETS
REPS
WEIGHT
1
15
10kg
rest 1:00
2
15
10kg
rest 1:00
3
15
10kg
rest 1:00
+Add set
+Add exercise
Push Day
Push Day
Unsaved changesSave
Am I ready to increase the weight on incline press?
Looks like it. You hit 12 reps at 30 kg in your last two sessions. I’d try 32 kg for 3 sets of 10. Want me to change it?
EVIDENCE
Incline Bench Press (Dumbbell)
Max weight3M
Yes
Push Day’s incline press is now 32 kg for 3 × 10.
CHANGES
Push Day
1 change
+
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7:24
