Zyra / Programs
Workout programs
Six templates and a live generator, all built by the same rules Zyra Workouts uses: exercises per session from your session length, one compound per muscle first, sets and rep targets from your goal, and an RIR ramp across six cycles. Generated templates, not prescriptions.
Six templates
2-day full body workout plan
Two full-body sessions a week, general targets, 45-minute sessions — the smallest plan the generator makes.
T·R·R·T·R·R·R · 4 exercises × 2 days · General · Beginner
Open the plan →3-day full body workout plan
Three full-body sessions on alternate days, hypertrophy targets, 60-minute sessions.
T·R·T·R·T·R·R · 5 exercises × 3 days · Hypertrophy · Intermediate
Open the plan →4-day full body workout plan
Four shorter full-body sessions a week, hypertrophy targets, 45 minutes each.
T·T·R·T·R·T·R · 4 exercises × 4 days · Hypertrophy · Intermediate
Open the plan →4-day upper/lower workout plan
Upper A/B and lower A/B across four days, hypertrophy targets, 60-minute sessions.
T·T·R·T·R·T·R · 5 exercises × 4 days · Hypertrophy · Intermediate
Open the plan →3-day push/pull/legs workout plan
One push, one pull and one legs day a week, hypertrophy targets, 60-minute sessions.
T·R·T·R·T·R·R · 5 exercises × 3 days · Hypertrophy · Intermediate
Open the plan →6-day push/pull/legs workout plan
Push/pull/legs run twice a week, hypertrophy targets, 60-minute sessions, advanced set counts.
T·T·T·T·T·T·R · 5 exercises × 6 days · Hypertrophy · Advanced
Open the plan →Build your own
The same inputs as Smart Generation in the app: goal, split, days, session length, experience, up to three focus and three de-prioritised muscles, and an optional deload on the last cycle. Change an input and the plan regenerates.
A focus muscle in a day's roster gets an extra isolation exercise first, when the session has room.
A de-prioritised muscle keeps its compound but gets no isolation fill-ins.
Day 1 Full Body A5 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
| Romanian Deadlift (Dumbbell) · compound | hamstrings | 3 | 6–10 | 3 | 2:00 |
Sets × reps @ RIR for cycle 1 of 6. RIR = reps in reserve — how many more reps you could have done when the set ends. Rest is the catalog default for each exercise.
Day 3 Full Body B5 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
| Romanian Deadlift (Dumbbell) · compound | hamstrings | 3 | 6–10 | 3 | 2:00 |
Day 5 Full Body C5 exercises
| Exercise | Muscle | Sets | Reps | RIR | Rest |
|---|---|---|---|---|---|
| Back Squat · compound | quads | 3 | 6–10 | 3 | 3:00 |
| Bench Press (Barbell) · compound | chest | 3 | 6–10 | 3 | 3:00 |
| Conventional Deadlift · compound | back | 3 | 6–10 | 3 | 3:00 |
| Overhead Press (Barbell) · compound | shoulders | 3 | 6–10 | 3 | 3:00 |
| Romanian Deadlift (Dumbbell) · compound | hamstrings | 3 | 6–10 | 3 | 2:00 |
A generated template, not a prescription. The app applies the same rules, then progresses each exercise from what you actually log.
Targets by goal
Every generated exercise gets its rep range and RIR from this table; the set count shifts with experience (shown here for an intermediate). The ceiling is the rep count at which the progression rule adds load: midpoint of the range plus the RIR target.
| Goal | Compound | Isolation |
|---|---|---|
| Strength | 4 × 3–5 @ RIR 2 · ceiling 6 | 3 × 6–8 @ RIR 2 · ceiling 9 |
| Hypertrophy | 3 × 6–10 @ RIR 2 · ceiling 10 | 3 × 10–15 @ RIR 1 · ceiling 14 |
| General | 3 × 8–12 @ RIR 2 · ceiling 12 | 3 × 8–12 @ RIR 2 · ceiling 12 |
How the generator works
- Session size. Exercises per session = clamp(round(minutes ÷ 12), 3, 8).
- Roster. Each split names the muscles a day covers — full body: quads, chest, back, shoulders, hamstrings, core; upper: chest, back, shoulders, biceps, triceps; lower: quads, hamstrings, glutes, calves, core; push: chest, shoulders, triceps; pull: back, biceps, core; legs: quads, hamstrings, glutes, calves.
- Pass 1. One compound exercise per roster muscle, in roster order, until the session is full (an isolation stands in when no compound exists for that muscle, unless the muscle is de-prioritised).
- Pass 2. Focus muscles in the roster get an isolation exercise each; then the roster is cycled with isolations, skipping de-prioritised muscles, until the session is full.
- Targets. Sets, reps and RIR from the goal table; across six cycles the RIR starts one above the target and ends one below it (never below 0). With a deload, the last cycle drops one set and adds two RIR instead.
- Layout. Training days spread across a seven-day cycle — floor(i × 7 ÷ days) — so three days read T·R·T·R·T·R·R.
Rules ported from the Zyra Workouts program generator and target table; the exercise catalog is the app's own. Deterministic: the same inputs always give the same plan.
See also
Run it in Zyra Workouts
Zyra Workouts generates the same plans from these inputs, then progresses each exercise from what you log — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.