A structured programme, a goal you’ve wanted to reach, or a plan of your own. There’s more than one way to train in Olympus.
A look inside the upcoming iOS and Android app. Programme selection and setup happen in the app.
THE MAIN TRIALS
Structure for the weeks ahead.
Compare the focus and weekly commitment. Open a preview to see the session structure.
I
STRENGTH & MUSCLE
The Trial of Hercules
Build a consistent strength routine with full-body or split training, while the Twelve Labours unfold alongside your progress.
Length
12 weeks
Schedule
3, 4 or 5 days/week
A good place to explore if you’re beginning, returning to lifting or looking for a clear weekly structure.
Equipment & setup +
Choose your training days and Home Gym or Commercial Gym profiles. Exercise choices take the available equipment into account; review the resulting plan before starting.
II
STRENGTH & CONFIDENCE
The Trial of the Amazons
A twelve-week strength journey with full-body and upper/lower formats, plus choices that reflect your muscle priorities.
Length
12 weeks
Schedule
3 or 4 days/week
A good place to explore if you want whole-body training with room to emphasise the muscles that matter to you.
Equipment & setup +
Review your priorities and equipment during setup. Home and mixed-equipment options let the programme reflect where you train.
III
STRENGTH & RESILIENCE
The Trial of Atlas
Eight weeks built around the squat, press, pull and hinge, with deliberate progression and supporting muscle work.
Length
8 weeks
Schedule
3 or 4 days/week
A good place to explore if your focus is developing strength through the main movement patterns.
Equipment & setup +
Assign an equipment profile to each training day. Barbell choices and exercise exclusions shape your plan. The app flags missing equipment when it cannot cover a movement appropriately.
IV
ENDURANCE & DISCIPLINE
The Trial of Odysseus
A twenty-week full-body journey for repeatable strength, muscular endurance and consistency, with a different muscle focus each week.
Length
20 weeks
Schedule
4 days/week
A good place to explore if you want a longer training journey and can commit to a four-day routine.
Equipment & setup +
Choose an equipment profile for every day and review your exercise choices. The programme focuses on full-body strength and muscular endurance; its weekly plan is shown before you begin.
Your equipment and preferences shape the final workouts. If an essential movement cannot be covered, review your setup in the app.
SIX GOALS, EACH WITH ITS OWN PLAN
Your next “I did that.”
Every Side Quest stands on its own. Run one independently or alongside a main programme, with separate scheduling and progress.
PULLING STRENGTH
Your First Pull-Up
Work towards your first unassisted rep with supported pull-ups and strength work matched to your equipment.
The goal
1 unassisted pull-up
The pace
Your chosen days · No deadline
Is this quest for me? +
Start here if you cannot yet complete a controlled unassisted pull-up. Choose an assisted machine, a band with a pull-up bar, or a bar with a stable step platform. Build controlled reps before reducing assistance; a confirmed unassisted rep completes the quest.
STRENGTH & CONTROL
Road to 10 Pull-Ups
Build from the clean reps you can do now towards ten in one set, with pulling practice and supporting strength work.
The goal
10 unassisted reps in one set
The pace
Your chosen days · No deadline
Is this quest for me? +
Designed for a starting point of 1–9 controlled unassisted reps. You need a pull-up bar; from a one-rep starting point, choose a band, machine or stable box setup for supported practice too. Milestones recognise 3, 5, 8 and 10 reps.
BENCH STRENGTH
The 100kg Club
Build your bench with chest, triceps, upper-back and stability work. Keep 100 kg as your goal, or set your own target.
The goal
Your chosen bench-press weight
The pace
Your chosen days · No deadline
Is this quest for me? +
For a focused barbell bench goal. Setup requires a barbell, plates, a flat bench and a bench rack. Your recent performance guides the starting target, and logged sets guide progression. Review the plan and use a spotter or correctly set safeties.
BICEPS & TRICEPS
Bigger Arms
Choose balanced arms, biceps emphasis or triceps emphasis. Both muscle groups stay part of your training.
The course
16 completed arm workouts
The pace
Your chosen days · No deadline
Is this quest for me? +
For a focused block of arm training at home or in the gym. Dumbbells alone can cover biceps and triceps; suitable EZ-bar or cable setups also work. Choose an introductory workload or regular-training starting point. Every eighth arm workout is lighter.
GLUTE STRENGTH
Glute Builder
Sixteen glute workouts shaped around your equipment and starting point, at home or in the gym.
The course
16 completed glute workouts
The pace
Your chosen days · No deadline
Is this quest for me? +
Explore this quest for focused glute training with gym equipment, dumbbells or bodyweight. Exercise choices adapt to your profile. Start with a workload that fits your experience; every eighth workout has fewer sets.
CORE STRENGTH & CONTROL
The Trial of Adonis
Twelve focused core sessions, with their own schedule and progress. Follow the story as you complete the course.
The course
12 sessions across 6 weeks
The schedule
2 sessions/week
Is this quest for me? +
For focused core strength and control, including a no-equipment route. Choose the equipment for each session and review your movements. Story chapters unlock after 4, 8 and 12 completed sessions.
Choose a quest that fits your current training and recovery. Goals guide the plan; progress and physical results vary from person to person.
CREATE YOUR OWN
Your plan. Your way of training.
Find the custom programme builder in My programmes. Review your plan before starting it.
01
Start with Quick Build
Choose your goal, days, equipment, session time and muscle priorities. Get an editable draft, then make it your own.
02
Build from scratch
Create your workout days, choose exercises and organise your sets. Keep your own training structure in the same place as your logging and progress.
Limited equipment?
Quick Build includes a bodyweight foundations route for two or three days a week. Adonis has no-equipment options, and Glute Builder can use bodyweight. Some goals still need specific equipment, such as a bar for pull-ups.
