FYL
Build strength and fitness.
Search strength and cardio exercises, then filter by muscle group and equipment.
Browse exercises →
Resources
Train smarter.
Free exercise and stretch directories plus proven routines, training calculators, tracker comparisons and nutrition guides — everything to plan your next block.
Exercise & stretch library
Find the right exercise or stretch.
Browse dedicated directories with filters and step-by-step guidance for every training session.
Prepare and recover.
Explore static and dynamic stretches by target area and equipment.
Browse stretches →
Workout routines
Proven templates to start from.
Pick a split that matches your schedule, then build it as a routine in FYL and quick-start it in a tap.
Push / Pull / Legs
Rotate pushing, pulling and lower-body days. Scales from 3 to 6 sessions a week — the classic hypertrophy split.
- Push — chest, shoulders, triceps
- Pull — back, rear delts, biceps
- Legs — quads, hamstrings, glutes, calves
Upper / Lower
Alternate upper- and lower-body days. Great strength-and-size balance with plenty of recovery.
- Upper A — bench, row, press, pulldown
- Lower A — squat, RDL, leg press, calves
- Upper B / Lower B — swap the main lifts
Full-Body 3×
Hit every major muscle three times a week. Ideal for beginners and busy weeks.
- Squat or leg press
- A push (bench / press) + a pull (row / pulldown)
- A hinge (deadlift / RDL) + core
Strength 5×5
Barbell-focused linear progression. Five sets of five on the big lifts, adding weight each session.
- A — squat, bench, barbell row
- B — squat, overhead press, deadlift
- Alternate A/B, add load weekly
Free tools
Quick calculators for your next block.
No sign-up, no paywall — the same math FYL runs on every logged set. See them all on the free tools hub.
1RM Calculator
Estimate your one-rep max from any set with the Epley, Brzycki, Lombardi, O'Conner and Wathan formulas — plus a %1RM loading table for programming.
Open the calculator →Training Volume Calculator
Total your session tonnage and working sets, and check your weekly hard sets per muscle against evidence-based ranges.
Open the calculator →Plate Calculator
Enter a target weight and bar, get the exact plates to load per side — kg or lb, biggest plates first.
Open the calculator →Warm-Up Calculator
A plate-friendly ramp to any working weight — bar first, then 40/60/80/90% with falling reps.
Open the calculator →
Compare
Picking a tracker? See how FYL stacks up.
Honest, feature-by-feature comparisons — pricing, logging workflow, analytics and real limitations, checked against each app.
FYL vs Hevy
Two social workout trackers compared — logging flow, analytics, leagues vs leaderboards, and where each app genuinely wins.
Read the comparison →FYL vs Strong
The long-running logger against the gamified one — pricing, history limits, Apple Watch support and which lifter each suits best.
Read the comparison →Best Workout Trackers 2026
The full field — FYL, Hevy, Strong, StrengthLog, Lyfta and more — reviewed honestly, with the best pick for each kind of lifter.
Read the roundup →
Nutrition guide
Eat for the work you're doing.
Training is the stimulus; food is the raw material. The basics that move the needle, minus the noise.
Calories set the direction
Estimate your maintenance (TDEE), then aim for a small surplus (~10–15%) to build or a modest deficit (~15–20%) to lean out. Adjust from the scale trend over 2–3 weeks, not day to day.
Protein drives recovery
Target roughly 1.6–2.2 g of protein per kg of bodyweight per day (about 0.7–1 g per lb), spread across 3–4 meals. It's the single most impactful macro for lifters.
Carbs & fats fuel & regulate
Fill the rest of your calories with carbs to fuel hard sessions and fats (keep them ~0.5–1 g/kg) for hormones. Prioritise whole foods and fibre most of the time.
Hydration & timing
Drink to thirst plus a bit more around training. Meal timing matters far less than daily totals — get enough protein and calories in across the day and you're 90% of the way there.
General education, not medical or dietary advice. Talk to a qualified professional for guidance specific to you.
Supplements
The short, evidence-based list.
Most supplements do little. A handful have solid evidence behind them — and none replace training, sleep and food.
Creatine monohydrate
The most studied sports supplement there is. ~3–5 g per day (any time) supports strength, power and training volume. No need to load.
Protein powder
A convenient way to hit your protein target — not magic. Whey or a plant blend both work; use it to fill gaps whole foods don't.
Caffeine
A reliable pre-training boost to focus and output at ~3–6 mg/kg, 30–60 min before. Mind your total daily intake and sleep.
Fill real gaps
Vitamin D, omega-3s or others can help if your diet or bloodwork shows a shortfall. Test, don't guess — and skip the rest.
Educational information only, not medical advice. Check with a doctor before starting any supplement, especially if you have a health condition or take medication.
Put it into practice.
Turn any of these into a routine, log your sets, and track the progress — free on iOS and Android.