Programs
Free strength programs you can run, track, and progress.
Programs are multi-week plans: they tell you what sessions to repeat, how to progress, what to do after missed reps, and when to move on. Use them free, then open RackMath to save the plan and track progression.
3-Day Beginner Barbell Program
A curated beginner barbell program with schedule, exercises, sets, reps, progression, and app start link.
Open program 5x5 program5x5 Beginner Strength Program
A curated 5x5 beginner strength program with exercises, progression, and app start link.
Open program Garage gym programGarage Gym Strength Program
A curated garage gym strength program built around practical equipment and plate loading.
Open program Upper lower programUpper Lower Strength Hypertrophy Program
A curated upper lower program for strength, hypertrophy, progression, and tracking.
Open program