Library guide
Choosing the right programme
The Program Vault holds age-adaptive gym, machine and home programmes running from one to two months. Every card shows the weekly day count, target goal, difficulty and the muscle map it loads.
Fat loss and conditioning
Programmes such as Cyber-Metabolic Ignition and Ignition Lite use short work windows, minimal rest and circuit structure to keep heart rate elevated. Expect Tabata-style blocks of 20 seconds work and 10 seconds rest, and sessions in the 25 to 35 minute range.
Hypertrophy and strength
Muscle-building plans hold reps in the 6 to 12 range with 60 to 90 second rests and prescribed tempo, while strength plans centre on squat, hinge, press and pull with heavier loads and rests of two to three minutes.
Duration, progress and fuel
Set a start date and a one or two month duration on any card, then track completion with the progress meter as sessions are logged. Where a matching Fuel Plan exists, the card links straight to the macro breakdown, meal blocks and grocery list for that programme.
Home versus gym plans
Home programmes are built around bodyweight progressions, tempo manipulation and short rest windows, because you cannot add load — so intensity comes from slower eccentrics, harder leverage and denser circuits. Gym and machine programmes progress by weight instead, keeping reps stable while the bar or stack creeps up week to week.
Machine-based plans are the safest entry point if you are returning after a long break or managing joint pain: the path of the movement is fixed, so you can push close to failure without a technical breakdown. Free-weight plans build more coordination and carry over better to sport, but demand cleaner form.
Matching a programme to your health profile
Filters cover goal, level, weekly day count, age band, sex, body-weight band and blood pressure. High-impact plans with jumps, sprints and maximal loading are hidden automatically for high blood pressure and for the heaviest weight band, and maximal-effort strength work is filtered out for low blood pressure.
If two programmes match, pick the one with the lower weekly day count. Finishing a three-day plan beats abandoning a five-day plan in week two, and the engine will happily add extra Session Forge workouts on the weeks you feel good.
Frequently asked
- Why do programmes require sign-in?
- They are free, but the vault stores your start date, completion meter and resume point against your account.
- Can I run two programmes at once?
- It is better to run one and add standalone Session Forge workouts or a freestyle session when you want extra work.
- Do home programmes need equipment?
- No. Home plans use bodyweight progressions; anything optional, such as a kettlebell, has a listed substitute.