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strength-foundations.pdf8 weeks · 3 sessions a week
Week 2 · Session A
Full body A
| Exercise | Sets | Reps |
|---|---|---|
| Goblet squat | 3 | 10 |
| Dumbbell bench press | 3 | 10 |
| Seated cable row | 3 | 12 |
Strength Foundations
8 weeks · 3 sessions a week
Week 1 · Build your base3 sessions
Week 2 · Find your rhythm3 sessions
Exercise targets & restIncluded
Program notesIncluded
Dumbbell bench press
Target: 10 reps · Last time: 12 kg × 10
Weight12 kg
Reps10
Rest · Next set 2 of 31:30
Illustrative example. No file is uploaded and no workout is saved.
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Today · Week 2
Full body A
Strength Foundations
Goblet squat3 × 10
Dumbbell bench press3 × 10
Seated cable row3 × 12
Example session · 3 exercises
Illustrative example. No file is uploaded and no workout is saved.
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Log weight, reps and RIR with a rest timer, and PDF Fit remembers what you lifted last time. Superset mode alternates paired exercises, and AMRAPs run against a countdown with an end-of-round buzzer, scoring your rounds and reps.
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Visit supportCan I train without a PDF?
Yes. Browse programs in the app or answer a few questions to build one around your goals, equipment and training days. Week 1 of an AI-built program is free to train.
How long does importing take?
Processing time depends on the document. Long or complex plans can take several minutes. Review the weeks, sessions and exercise targets before you start training.
What do imports and subscriptions include?
The app shows your available imports before you upload. Review the import packs, subscription inclusions and any separate program unlock before buying. Current prices and renewal terms are shown in the app.
Can I create my own training program?
Yes, three ways. Go to the Programs tab and tap "Create Custom Program" to upload a PDF, have the AI Program Builder create one around your goals, or build weeks and days by hand. You can also start from a built-in template and edit it.
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