Start Immediately
Choose a proven template to load into the builder. Customize it, export as .saker, or send directly to your device.
Lift 3× / Run 3× including tempo work
3 days full-body lifting + 3 runs per week (2 easy, 1 tempo). A perfect starting point for athletes who want to train both strength and endurance in one plan.
PPL / Rest / PPL / Rest rotating cycle
A rotating Push/Pull/Legs cycle (3 on, 1 off) with Zone 2 cardio finishers on Push and Legs days. Alternating A/B workouts with RPE progression.
Runner-focused with injury prevention
4 days of structured running (easy runs, intervals, long run) paired with 2 days of injury-prevention strength. Built for runners who want to stay healthy.