EXERCISE PROGRAMS
49 free programs, adapted to you.
Pick a program and start working out. Kai adjusts every session based on your exercise history and any injuries you track, so the weights and movements always fit where you are today.
FAQ
Common questions about programs.
Are the exercise programs free?
Yes. All 49 programs are completely free. Create an account, pick a program, and start logging your workouts.
How does Kai adapt programs to my body?
Kai adjusts every session based on your exercise history and any injuries you track. If you log a shoulder injury, Kai will suggest alternative movements. If your weights have been progressing, Kai accounts for that too.
What equipment do I need?
It depends on the program. Options range from bodyweight-only routines you can do at home to full barbell programs for a commercial gym. Use the equipment filter above to find programs that match your setup.
Can I create my own program?
Yes. You can ask Kai to generate a personalized training program based on your goals, schedule, equipment, and injuries, or build one yourself from scratch.
What levels are available?
Programs are organized into Beginner, Intermediate, and Advanced levels. Beginners start with foundational movement patterns and lower volume. Advanced programs include periodization, higher volume, and specialized techniques.