Programs
Programs the W7SH team wrote, in Arabic and English, for every level and setting. Follow them for free, with the next workout ready each day.
Strong Start
Beginner · 3 days a week · 8 weeks
Three full-body days a week, alternating two workouts. For your first months in the gym, or a comeback: a few basic lifts you learn well and build on.
Five-by-Five Foundation
Beginner · 3 days a week · 12 weeks
A simple strength plan: three lifts a day, five sets of five, three days a week. All about adding weight, little by little, to the big compound lifts.
Upper / Lower
Intermediate · 4 days a week · 10 weeks
Four days a week: two upper-body days and two lower-body days. One heavy, low-rep day and one higher-volume day for each, for strength and size together.
Push, Pull, Legs
Intermediate · 6 days a week · 12 weeks
Three days you run twice a week: push (chest, shoulders, triceps), pull (back, biceps) and legs. High training volume for lifters past the beginner stage.
Dumbbells at Home
Beginner · 3 days a week · 8 weeks
Three days a week with just a pair of dumbbells, and a bench if you have one. A full-body workout each day, for beginners and anyone who can't get to a gym.
Bodyweight Anywhere
Beginner · 3 days a week · 6 weeks
No equipment: a floor and a sturdy table for inverted rows. Two days you alternate three times a week, for general fitness, fat loss and travel.
Classic Five-Day Split
Advanced · 5 days a week · 12 weeks
Five days, one muscle group each: chest, back, legs, shoulders, arms. Lots of volume for each muscle once a week, for experienced lifters.
Glutes and Legs Focus
Intermediate · 4 days a week · 8 weeks
Four days: two hard days for glutes and legs, and two lighter upper-body days to keep you balanced.
The app also has programs that members publish; they are their authors' responsibility.