Every program is a complete block.
Not a list of exercises. Each one is periodised, percentage-based and regulated by what you lift, and each one sits on your path for a reason. Twelve-week paths come in three phases; four-week blocks fix one thing or get you started. You can see all of any of them before you choose.
Three phases, one shape
| Cycle | Length | What it is | Who it is for |
|---|---|---|---|
| Trinity | 12 wk | Chimera, Gryphon, Titan. Size at 12 to 8 reps, then a hybrid phase of heavy main lifts over the accessories, then a peak at 5, 3 and 2 reps up to 95 percent. | The starting point for most lifters: build muscle, or both. |
| Trinity 2.0 | 12 wk | Phoenix, Leviathan, Cerberus. Reps that change every week with the last accessory set taken as far as it goes, then clusters on the main lifts, then waves of 3, 2 and 1. The app runs each of these set by set. | The second time round on the main line. |
| Trinity 3.0 | 12 wk | Manticore, Basilisk, Typhon. Antagonist supersets with sets taken as far as they go, then top sets that move your max for you, then waves and a test week whose singles become your new maxes. | The third cycle: the one that reads you. |
| Strength | 12 wk | Gryphon, Titan, Cerberus. A hybrid base, a peak, then a wave-loaded peak, the way powerlifters build to a meet. | Get stronger. Then Trinity 3.0 follows it. |
| Olympus | 12 wk | Apollo, Adonis, Helios. Frame and width, then arms and delts, then density and detail. Five days, legs kept ticking over on one of them. | Look a certain way: upper frame. |
| Artemis | 12 wk | Glute Builder, Power & Curves, Athletic. Glute and leg volume first with the upper body kept balanced, then heavier, then full-body athletic sessions with conditioning. | Look a certain way: glutes and legs. Its own page ➔ |
| Aphrodite | 12 wk | Mass Builder, Pump, Sculpt. Push, pull, legs twice a week, then higher reps with a drop set to finish every accessory, then precision work at a three-second tempo. | Look a certain way: whole body. |
Specialists and starting points
| Block | Length | What it is | Who it is for |
|---|---|---|---|
| Genesis | 4 wk | Three full-body days to learn the lifts and build a base. No maxes needed; RPE-guided. | New lifters. Hands over to Trinity. |
| Minotaur | 4 wk | Chest. | A lagging bench. |
| Atlas | 4 wk | Shoulders. | A lagging press. |
| Kraken | 4 wk | Back. | A lagging deadlift, or a back that needs it. |
| Valkyrie | 4 wk | Glutes and posterior chain. | A lagging deadlift, especially on Artemis and Aphrodite. |
| Hydra | 4 wk | Arms. | Because you want to. |
| Spartan | 4 wk | Core. | Bracing and trunk strength under the big lifts. |
| Raptor | 4 wk | Field sport performance: jumps and throws as supersets straight into the lift after them, and a day of injury prevention. | In-season athletes. |
| Ronin | 4 wk | Dumbbells only, three days. | A home gym. |
| Nomad | 4 wk | Bodyweight and bands, two days. | Travel, or no gym this block. |
Every twelve-week path runs on 3, 4 or 5 days a week (Aphrodite up to 6); pick the frequency when you start and change it between weeks. Freestyle is also there if you want to build your own sessions and keep the ghost, the stats and the squad.
See the whole thing first
Tap any program, or any phase of a path, and the app shows its four weeks (sets and reps at what percentage of your max, light and test weeks marked), why it is built that way, and every session for your own day count with every exercise, its sets, reps and style. Start is inside that view, so nobody commits to twelve weeks unseen.
The same view is one tap away from the program you are on, so you can see what week three holds while you are in week one.
What you see in the session
The main lift of the day has its sets written out: a weight from your max and the week's percentage, a rep count, and a line of plates to load. Accessories carry last week's weight and move up when you reach the top of the rep range. Where a program uses a set style, the app runs it rather than describing it: a cluster reads as "5 as 2+2+1" with the seconds between, a drop set appears as its own set at 20 percent off with no rest into it, a tempo sits under the exercise, a top set says it moves your max, and a test single says it becomes one.
Week four of every block is a deload. Week twelve of a cycle hands over to the next block on your path. The path ➔
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