Stop deciding what to train.
Build a training cycle — Push / Pull / Legs, Upper / Lower, or whatever split you follow. PlateStack tracks where you are in the rotation and tells you what's next. You just show up and lift.
My program
Push / Pull / Legs
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Day 1
Push
Bench · OHP · Triceps
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Day 2
Pull
Rows · Pull-ups · Curls
- Train today ↗
Day 3
Legs
Squat · RDL · Calf Raise
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Day 4
Push B
Incline · Dips · Laterals
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Day 5
Pull B
Deadlift · Face pulls · Curls
Three steps. Then just train.
Name your days
Create up to 5 training days and give each one a name — Push, Pull, Legs, Upper A, Rest, whatever matches your program.
Assign exercises
Add exercises from the 500+ library to each day. These become your quick-start template — one tap to begin a session.
Train. Let PlateStack track the rotation.
After each session, PlateStack updates your position in the cycle and surfaces the right day next time you open the app.
A program that adapts to how often you actually train.
You don't have to train 5 days a week for a 5-day cycle to work. Train 3 days this week — the cycle picks up on Day 4 next session. No manual tracking.
Up to 5 days per cycle
Name each day anything you want. Push/Pull/Legs, Upper/Lower, Full Body A/B, or a custom 5-day split. Your program, your labels.
Smart next-day suggestion
PlateStack reads your recent training history and suggests the next day in your cycle — no rotation tracking required on your end.
Quick-start from your plan
Tap your plan day and a pre-loaded workout session opens with all your assigned exercises ready. Two taps to be mid-workout.
Flexible to your schedule
Train 3 days, 4 days, or 6 — the cycle doesn't care. It resumes exactly where you left off regardless of how many days you rested.
Last session pre-filled
When you open a session, your previous weight and reps for each exercise are already there. You only change what's different.
Works alongside streaks and XP
Logging a planned workout session earns XP and counts toward your streak just like any other workout. The game system sees everything.
Some programs that work well in PlateStack.
These aren't built-in templates — you set them up yourself in a few taps. But they're common enough to name.
Push / Pull / Legs
3–6 days/week
Classic 3-day split or 6-day PPL twice through. Works for most intermediate lifters.
Upper / Lower
4 days/week
2 upper + 2 lower sessions per week. Strong for strength and hypertrophy balance.
Full Body A / B
3 days/week
Two alternating full-body sessions. Great for beginners or athletes with limited gym time.
Body-part split
4–5 days/week
Chest day, back day, arm day, leg day. Bodybuilding classic — high volume per muscle group.
Conjugate / Powerlifting
4 days/week
Max effort upper, dynamic effort upper, max effort lower, dynamic effort lower.
Custom
Anything
Name your days whatever you want. PlateStack doesn't enforce a template — your cycle, your rules.
Build the program. Run the streak.
Workout programming is included on every tier — including Free.