KangiApp Plans

Training Library

Choose your plan

Pick a goal, match your level, and open a routine built to keep your training focused.

3 goals Strength, hypertrophy, endurance

9 tracks From beginner to advanced

Instant view Open one plan and scan the week fast

Strength

3 days / week

Beginner

Focus: Build fundamental strength and technique.

4 days / week

Intermediate

Focus: Increase load with consistent upper/lower split.

4 days / week

Advanced

Focus: Maximize strength output with failure-focused progression.

Day 1 - TYPE: Upper

Bench press: 3 sets, 4-6 reps

Incline bench press: 2 sets, 4-6 reps (Failure + dropset)

Lat pulldown/pull-ups: 2 sets, 4-6 reps (Failure + dropset)

Barbell row: 2 sets, 4-6 reps (Failure)

Biceps curls: 3 sets, 4-6 reps (Failure + dropset)

Triceps pushdown: 3 sets, 4-6 reps (Failure + dropset)

Lateral raises: 2 sets, 4-6 reps (Failure + dropset)

Day 2 - TYPE: Lower

Squat: 3 sets, 4-6 reps (Failure)

Leg extension: 2 sets, 4-6 reps (Failure + Dropset)

Hamstring curls: 2 sets, 4-6 reps (Failure + Dropset)

Calf raises: 2 sets, 4-6 reps (Failure + Dropset)

Core: 3 sets, 4-6 reps (Failure)

Day 3 - TYPE: Upper

Bench press: 3 sets, 4-6 reps

Incline bench press: 2 sets, 4-6 reps (Failure + dropset)

Lat pulldown/pull-ups: 2 sets, 4-6 reps (Failure + dropset)

Barbell row: 2 sets, 4-6 reps (Failure)

Biceps curls: 3 sets, 4-6 reps (Failure + dropset)

Triceps pushdown: 3 sets, 4-6 reps (Failure + dropset)

Lateral raises: 2 sets, 4-6 reps (Failure + dropset)

Day 4 - TYPE: Lower

Squat: 3 sets, 4-6 reps (Failure)

Leg extension: 2 sets, 4-6 reps (Failure + Dropset)

Hamstring curls: 2 sets, 4-6 reps (Failure + Dropset)

Calf raises: 2 sets, 4-6 reps (Failure + Dropset)

Core: 3 sets, 4-6 reps (Failure)

Hypertrophy

5 days / week

Beginner

Focus: Learn split training with controlled volume.

6 days / week

Intermediate

Focus: Volume-focused hypertrophy with repeat split blocks.

Day 1 - TYPE: Back + triceps

Lat pulldown: 3 sets, 7-12 reps

Low row machine: 3 sets, 7-12 reps

Lower back machine: 3 sets, 7-12 reps

Barbell low row: 3 sets, 7-12 reps

Triceps pushdown: 3 sets, 7-12 reps

Triceps straight-bar pushdown: 3 sets, 7-12 reps

Triceps one arm pulldown: 3 sets, 7-12 reps

Skull crushers: 3 sets, 7-12 reps

Day 2 - TYPE: shoulders + legs

Shoulder press: 3 sets, 7-12 reps

Lateral raises: 3 sets, 7-12 reps

Cable front raises: 3 sets, 7-12 reps

Face pulls: 3 sets, 7-12 reps

Hack squat: 3 sets, 7-12 reps

Leg extension: 3 sets, 7-12 reps

Leg curl: 3 sets, 7-12 reps

Calf raises: 3 sets, 7-12 reps

Day 3 - TYPE: Chest + biceps

Incline dumbbell flies: 3 sets, 7-12 reps

Chest press: 3 sets, 7-12 reps

High to low cable flies: 3 sets, 7-12 reps

Pectoral: 3 sets, 7-12 reps

Straight bar curls: 3 sets, 7-12 reps

Dumbbell hammer curls: 3 sets, 7-12 reps

Preacher curls: 3 sets, 7-12 reps

Bayesian cable curls: 3 sets, 7-12 reps

Day 4 - TYPE: Back + triceps

Lat pulldown: 3 sets, 7-12 reps

Low row machine: 3 sets, 7-12 reps

Lower back machine: 3 sets, 7-12 reps

Barbell low row: 3 sets, 7-12 reps

Triceps pushdown: 3 sets, 7-12 reps

Triceps straight-bar pushdown: 3 sets, 7-12 reps

Triceps one arm pulldown: 3 sets, 7-12 reps

Skull crushers: 3 sets, 7-12 reps

Day 5 - TYPE: shoulders + legs

Shoulder press: 3 sets, 7-12 reps

Lateral raises: 3 sets, 7-12 reps

Cable front raises: 3 sets, 7-12 reps

Face pulls: 3 sets, 7-12 reps

Hack squat: 3 sets, 7-12 reps

Leg extension: 3 sets, 7-12 reps

Leg curl: 3 sets, 7-12 reps

Calf raises: 3 sets, 7-12 reps

Day 6 - TYPE: Chest + biceps

Incline dumbbell flies: 3 sets, 7-12 reps

Chest press: 3 sets, 7-12 reps

High to low cable flies: 3 sets, 7-12 reps

Pectoral: 3 sets, 7-12 reps

Straight bar curls: 3 sets, 7-12 reps

Dumbbell hammer curls: 3 sets, 7-12 reps

Preacher curls: 3 sets, 7-12 reps

Bayesian cable curls: 3 sets, 7-12 reps

6 days / week

Advanced

Focus: High-intensity hypertrophy with failure and drop-set work.

Day 1 - TYPE: Back + triceps

Lat pulldown: 3 sets, 7-12 reps (Failure + drop set)

Low row machine: 3 sets, 7-12 reps (Failure + drop set)

Lower back machine: 3 sets, 7-12 reps (Failure + drop set)

Barbell low row: 3 sets, 7-12 reps (Failure)

Triceps pushdown: 3 sets, 7-12 reps (Failure + drop set)

Triceps straight-bar pushdown: 3 sets, 7-12 reps (Failure + drop set)

Triceps one arm pulldown: 3 sets, 7-12 reps (Failure)

Skull crushers: 3 sets, 7-12 reps (Failure)

Day 2 - TYPE: shoulders + legs

Shoulder press: 3 sets, 7-12 reps (Failure + drop set)

Lateral raises: 3 sets, 7-12 reps (Failure + drop set)

Cable front raises: 3 sets, 7-12 reps (Failure)

Face pulls: 3 sets, 7-12 reps (Failure + drop set)

Hack squat: 3 sets, 7-12 reps (close to failure)

Leg extension: 3 sets, 7-12 reps (Failure + drop set)

Leg curl: 3 sets, 7-12 reps (Failure + drop set)

Calf raises: 3 sets, 7-12 reps (Failure + drop set)

Day 3 - TYPE: Chest + biceps

Incline dumbbell flies: 3 sets, 7-12 reps (Failure + drop set)

Chest press: 3 sets, 7-12 reps (Failure + drop set)

High to low cable flies: 3 sets, 7-12 reps (Failure + drop set)

Pectoral: 3 sets, 7-12 reps (Failure + drop set)

Straight bar curls: 3 sets, 7-12 reps (Failure + drop set)

Dumbbell hammer curls: 3 sets, 7-12 reps (Failure + drop set)

Preacher curls: 3 sets, 7-12 reps (Failure + drop set)

Bayesian cable curls: 3 sets, 7-12 reps (Failure + drop set)

Day 4 - TYPE: Back + triceps

Lat pulldown: 3 sets, 7-12 reps (Failure + drop set)

Low row machine: 3 sets, 7-12 reps (Failure + drop set)

Lower back machine: 3 sets, 7-12 reps (Failure + drop set)

Barbell low row: 3 sets, 7-12 reps (Failure)

Triceps pushdown: 3 sets, 7-12 reps (Failure + drop set)

Triceps straight-bar pushdown: 3 sets, 7-12 reps (Failure + drop set)

Triceps one arm pulldown: 3 sets, 7-12 reps (Failure)

Skull crushers: 3 sets, 7-12 reps (Failure)

Day 5 - TYPE: shoulders + legs

Shoulder press: 3 sets, 7-12 reps (Failure + drop set)

Lateral raises: 3 sets, 7-12 reps (Failure + drop set)

Cable front raises: 3 sets, 7-12 reps (Failure)

Face pulls: 3 sets, 7-12 reps (Failure + drop set)

Hack squat: 3 sets, 7-12 reps (close to failure)

Leg extension: 3 sets, 7-12 reps (Failure + drop set)

Leg curl: 3 sets, 7-12 reps (Failure + drop set)

Calf raises: 3 sets, 7-12 reps (Failure + drop set)

Day 6 - TYPE: Chest + biceps

Incline dumbbell flies: 3 sets, 7-12 reps (Failure + drop set)

Chest press: 3 sets, 7-12 reps (Failure + drop set)

High to low cable flies: 3 sets, 7-12 reps (Failure + drop set)

Pectoral: 3 sets, 7-12 reps (Failure + drop set)

Straight bar curls: 3 sets, 7-12 reps (Failure + drop set)

Dumbbell hammer curls: 3 sets, 7-12 reps (Failure + drop set)

Preacher curls: 3 sets, 7-12 reps (Failure + drop set)

Bayesian cable curls: 3 sets, 7-12 reps (Failure + drop set)

Endurance

4 days / week

Beginner

Focus: Build baseline endurance and cardio capacity.

6 days / week

Intermediate

Focus: Improve work capacity and recovery under higher volume.

Day 1 - TYPE: Upper body A

Barbell bench press + seated cable row: 3 sets, 13-22 reps

Dumbbell shoulder press + Lat pulldown: 3 sets, 13-22 reps

Dumbbell lateral raises + face pulls: 3 sets, 13-22 reps

Rope triceps pushdowns: 3 sets, 13-22 reps

Dumbbell biceps curls: 3 sets, 13-22 reps

Day 2 - TYPE: Lower body A

Barbell back squat: 4 sets, 13-22 reps

Romanian deadlift: 3 sets, 13-22 reps

Walking lunges: 3 sets, 13-22 reps

Leg press: 3 sets, 13-22 reps

Seated calf raise: 3 sets, 13-22 reps

Plank: 3 sets, 60 sec

Day 3 - TYPE: Cardio + core

Treadmill: 8 sets, 30 sec sprint + 90 sec walk

Cable crunches: 3 sets, 15-22 reps

Leg raises: 3 sets, 13-22 reps

Side plank: 3 sets, 45 sec

Russian twist: 3 sets, 20 reps

Day 4 - TYPE: Upper body B

Incline dumbbell press + cable lat pullover: 3 sets, 13-22 reps

Machine chest fly + barbell bent over row: 3 sets, 13-22 reps

Rope hammer curl + rope overhead triceps extension: 3 sets, 13-22 reps

Arnold press: 3 sets, 13-22 reps

Rear delt machine: 3 sets, 13-22 reps

Day 5 - TYPE: Lowe body B

Front squat: 3 sets, 13-22 reps

Leg curl machine: 3 sets, 13-22 reps

Dumbbell step ups: 3 sets, 13-22 reps

Standing calf raise: 3 sets, 13-22 reps

Hanging leg raise: 3 sets, 13-22 reps

Leg extension: 3 sets, 13-22 reps

Day 6 - TYPE: HIIT + Core

Treadmill: 10 sets, 20 sec sprint + 40 sec walk

Cable crunches: 3 sets, 15-22 reps

Leg raises: 3 sets, 13-22 reps

Side plank: 3 sets, 45 sec

Russian twist: 3 sets, 20 reps

6 days / week

Advanced

Focus: High-output endurance with intense mixed sessions.

Day 1 - TYPE: Upper body A

Barbell bench press + seated cable rows: 3 sets, 13-22 reps (Failure)

Dumbbell shoulder press + lat pulldown: 3 sets, 13-22 reps (Failure)

Rear delt fly + Cable lateral raises: 3 sets, 13-22 reps (Failure)

Rope triceps pushdowns: 3 sets, 13-22 reps (Failure + drop set)

Dumbbell biceps curls: 3 sets, 13-22 reps (Failure + drop set)

Day 2 - TYPE: Lower body A

Romanian deadlift: 4 sets, 13-22 reps (Failure + drop set)

Leg press: 3 sets, 13-22 reps (Failure + drop set)

Dumbbell walking lunges: 3 sets, 13-22 reps (Failure)

Leg curl machine: 3 sets, 13-22 reps (Failure + drop set)

Standing calf raises: 3 sets, 13-22 reps (Failure + drop set)

Day 3 - TYPE: HIIT + Core

Treadmill: 10 sets, 30 sec sprint + 40 sec walk

Cable crunches: 4 sets, 13-22 reps

Leg raises: 3 sets, 13-22 reps (Last rep hold)

Side plank: 3 sets, 60 sec

Russian twist: 3 sets, 20 reps

Hanging leg raises: 3 sets, 13-22 reps (Last rep hold)

Day 4 - TYPE: Upper body B

Incline dumbbell press + cable lat pullover: 3 sets, 13-22 reps (Failure)

Machine chest fly + barbell bent over row: 3 sets, 13-22 reps (Failure)

Arnold press + face pulls: 3 sets, 13-22 reps (Failure)

Rope hammer curl: 3 sets, 13-22 reps (Failure + drop set)

Overhead triceps extension: 3 sets, 13-22 reps (Failure + drop set)

Day 5 - TYPE: Lower body B

Front squat: 4 sets, 13-22 reps (Failure)

Leg extension: 3 sets, 13-22 reps (Failure + drop set)

Dumbbell step ups: 3 sets, 13-22 reps (Failure)

Hanging leg raises: 3 sets, 13-22 reps (Last rep hold)

Seated calf raises: 3 sets, 13-22 reps (Failure + drop set)

Cable woodchoppers: 3 sets, 13-22 reps (Failure)

Day 6 - TYPE: HIIT + Core

Treadmill: 10 sets, 30 sec sprint + 40 sec walk

Cable crunches: 4 sets, 13-22 reps

Leg raises: 3 sets, 13-22 reps (Last rep hold)

Side plank: 3 sets, 60 sec

Russian twist: 3 sets, 20 reps

Hanging leg raises: 3 sets, 13-22 reps (Last rep hold)

Choose your plan

Strength

Beginner

Day 1 - TYPE: Legs

Day 2 - TYPE: Push

Day 3 - TYPE: Pull

Intermediate

Day 1 - TYPE: Upper

Day 2 - TYPE: Lower

Day 3 - TYPE: Upper

Day 4 - TYPE: Lower

Advanced

Day 1 - TYPE: Upper

Day 2 - TYPE: Lower

Day 3 - TYPE: Upper

Day 4 - TYPE: Lower

Hypertrophy

Beginner

Day 1 - TYPE: biceps+triceps

Day 2 - TYPE: legs

Day 3 - TYPE: back

Day 4 - TYPE: shoulders

Day 5 - TYPE: chest

Intermediate

Day 1 - TYPE: Back + triceps

Day 2 - TYPE: shoulders + legs

Day 3 - TYPE: Chest + biceps

Day 4 - TYPE: Back + triceps

Day 5 - TYPE: shoulders + legs

Day 6 - TYPE: Chest + biceps

Advanced

Day 1 - TYPE: Back + triceps

Day 2 - TYPE: shoulders + legs

Day 3 - TYPE: Chest + biceps

Day 4 - TYPE: Back + triceps

Day 5 - TYPE: shoulders + legs

Day 6 - TYPE: Chest + biceps

Endurance

Beginner

Day 1 - TYPE: Full body A

Day 2 - TYPE: Full body B

Day 3 - TYPE: Full body C

Day 4 - TYPE: Cardio + core

Intermediate

Day 1 - TYPE: Upper body A

Day 2 - TYPE: Lower body A

Day 3 - TYPE: Cardio + core

Day 4 - TYPE: Upper body B

Day 5 - TYPE: Lowe body B

Day 6 - TYPE: HIIT + Core

Advanced

Day 1 - TYPE: Upper body A

Day 2 - TYPE: Lower body A

Day 3 - TYPE: HIIT + Core

Day 4 - TYPE: Upper body B

Day 5 - TYPE: Lower body B

Day 6 - TYPE: HIIT + Core