Two Plates · Programs

Proven programs, run by their own rules

Two Plates carries the programs lifters arrive already knowing, written out in plain language and run exactly as published. Every weight is computed, and every change comes with its reason.

GZCLPThree tiers, stage drops instead of stalls, restart rules that show their work. 4 days. 5/3/1, Boring But Big, 5/3/1 for BeginnersThe four-week wave off a training max, with + sets and the classic reset. 3 or 4 days. nSunsNine-set waves and a weekly training max bump off the 1+ set. 5 days.

Also built in

Reddit PPL, Upper/Lower, PHUL, PHAT, Phrak's LP, Texas Method and Madcow 5×5. Not sure which fits? The app's program finder asks four questions and hands you one with a plain reason why.

Or build your own, or have your AI write one

Build a program yourself for free, or have your AI write one, even from the exercises your physio handed you, and paste it in. It lands as a real program with working progression.

Download on the App Store

Free to download, with an uncapped logger. Proven programs are part of a one-time unlock, US$24.99. Never a subscription.