# strengthtrain.ing

> Free strength program builder. Build a repeatable plan with exercise variations, sets, reps, effort and rest.

Agent guide: https://strengthtrain.ing/agents/
Portable CLI: https://strengthtrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain strengthtrain.ing --agent claude --json
Schema: https://strengthtrain.ing/api/training/schema
OpenAPI: https://strengthtrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [2-Day Beginner Strength](https://strengthtrain.ing/programs/two-day-beginner-strength/index.md)
- [3-Day Beginner Barbell Strength](https://strengthtrain.ing/programs/beginner-barbell-strength-3-day/index.md)
- [4-Day Beginner Upper Lower](https://strengthtrain.ing/programs/beginner-upper-lower-strength/index.md)
- [Dumbbell Strength Basics](https://strengthtrain.ing/programs/dumbbell-strength-basics/index.md)
- [Four Lift Foundation](https://strengthtrain.ing/programs/four-lift-foundation/index.md)
- [Four Week General Strength Foundation](https://strengthtrain.ing/programs/four-week-strengthtrain-foundation/index.md)
- [Heavy Light Medium Strength](https://strengthtrain.ing/programs/heavy-light-medium-strength/index.md)
- [Joint-Friendly Strength Starter](https://strengthtrain.ing/programs/joint-friendly-strength-starter/index.md)
- [Machine Strength Starter](https://strengthtrain.ing/programs/machine-strength-starter/index.md)

## Guides
- [Beginner Strength Training Program: 3 Days a Week](https://strengthtrain.ing/blog/beginner-strength-training-program/index.md): A simple 3-day full-body beginner strength training program for your first 12 weeks, with exercises, sets, reps, effort targets and a sample week.
- [How Many Sets and Reps Should a Beginner Do?](https://strengthtrain.ing/blog/how-many-sets-and-reps-for-beginners/index.md): Clear set and rep targets for beginners: sets per exercise, weekly sets per muscle, rep ranges by goal and rest times, backed by research and guidelines.
- [Progressive Overload for Beginners: How to Add Weight](https://strengthtrain.ing/blog/progressive-overload-for-beginners/index.md): How beginners use progressive overload: when to add weight, how much to add, double progression, and what to do when you stall on a lift.

## All pages (markdown)
- [Get strong. Start here.](https://strengthtrain.ing/index.md)
- [Create a program with your AI assistant](https://strengthtrain.ing/agents/index.md)
- [Training guides](https://strengthtrain.ing/blog/index.md)
- [Beginner Strength Training Program: 3 Days a Week](https://strengthtrain.ing/blog/beginner-strength-training-program/index.md)
- [How Many Sets and Reps Should a Beginner Do?](https://strengthtrain.ing/blog/how-many-sets-and-reps-for-beginners/index.md)
- [Progressive Overload for Beginners: How to Add Weight](https://strengthtrain.ing/blog/progressive-overload-for-beginners/index.md)
- [Questions about strengthtrain.ing](https://strengthtrain.ing/faq/index.md)
- [Privacy](https://strengthtrain.ing/privacy/index.md)
- [Free beginner strength programs](https://strengthtrain.ing/programs/index.md)
- [3-Day Beginner Barbell Strength](https://strengthtrain.ing/programs/beginner-barbell-strength-3-day/index.md)
- [4-Day Beginner Upper Lower](https://strengthtrain.ing/programs/beginner-upper-lower-strength/index.md)
- [Dumbbell Strength Basics](https://strengthtrain.ing/programs/dumbbell-strength-basics/index.md)
- [Four Lift Foundation](https://strengthtrain.ing/programs/four-lift-foundation/index.md)
- [Four Week General Strength Foundation](https://strengthtrain.ing/programs/four-week-strengthtrain-foundation/index.md)
- [Heavy Light Medium Strength](https://strengthtrain.ing/programs/heavy-light-medium-strength/index.md)
- [Joint-Friendly Strength Starter](https://strengthtrain.ing/programs/joint-friendly-strength-starter/index.md)
- [Machine Strength Starter](https://strengthtrain.ing/programs/machine-strength-starter/index.md)
- [2-Day Beginner Strength](https://strengthtrain.ing/programs/two-day-beginner-strength/index.md)
- [Terms](https://strengthtrain.ing/terms/index.md)