Strength and muscle
A lifting plan that remembers the work, not just the exercise names.
Flexbound builds evidence-backed resistance plans around your goal, experience, time, equipment, recoverability, and recent training—not a generic list of movements.
How the plan is built
How it builds
The planner starts with your practice.
Choose strength, bodybuilding, recomposition, or a lean bulk. The planner selects a recoverable split, fills movement-pattern slots with equipment-eligible exercises, audits weekly hard sets, and trims accessories before it compromises the main work.
What shapes the week
- Deterministic set, rep, RIR, rest, and progression rules
- Volume audits by muscle group before the plan is saved
- Exercise swaps preserve the movement pattern and equipment constraints
- Pain flags and stalled lifts affect the next decision
Example, not prescription
A week the planner could produce.
MonUpperPress, row, vertical pull, delts
TueLowerSquat, hinge, single-leg, trunk
ThuUpperSecond exposure, different angles
FriLowerSecond exposure, managed fatigue
Your version changes with goal, experience, days, session length, equipment, and the other styles selected.
Honest limits
The plan says what this style cannot cover.
- A two-day week cannot carry the same specialization as a five-day week.
- Home equipment may leave a real gap, especially vertical pulling.
- A barbell-specific strength goal eventually needs exposure to that barbell skill.
Coming to iOS
Lifting belongs in your training record.
Flexbound builds around the movement you will actually do, then keeps the method, assumptions, and next decision visible.