Workout programs & routines

Lifting programs,
automated offline.

Follow proven strength plans without spreadsheets, paywalls, or online accounts. Every program below is a free template in the app, and starting one asks for your one-rep max on each main lift. Kinoku works out your training max and main-lift loads from those numbers. Each guide also has the weekly schedule and the weight increase rules.

FREE4 days / week

Hypertrophy · Intermediate

5/3/1 BBB

Build raw strength and dense muscle with Jim Wendler's 5/3/1 Boring But Big. Complete percentage wave guide, assistance guidelines, and setup.

GZCLP

Cody Lefever's GZCLP in plain terms: the three tiers, their rep schemes, what happens after a missed set, and what Kinoku tracks for you.

Progression:

Linear Progression (LP)

View Program Guide→

FREE4 days / week

Strength · Intermediate

nSuns 5/3/1 LP

The 4-day nSuns 5/3/1 linear progression as Kinoku ships it: a 9-set main lift, an 8-set second lift, and a training max that moves with your last set.

Progression:

Linear Progression (LP)

View Program Guide→

Track this in the app

Run structured programs right on your phone

Kinoku works out every set weight, plate count, and weekly jump right on your phone. It runs free with no account and no cloud tracking.

Open the menu, tap Search Kinoku at the top and type templates, then tap Program templates to see the full list. Every program on this page is in it, along with 22 more.

Kinoku Program Templates screen filtered to Strength, listing Wendler 5/3/1, GZCLP and nSuns 5/3/1 LP with auto-progression. Sample data.

Periodization feature Get Kinoku