Workout programmes

Pick a goal and follow a programme for four to eight weeks. You choose how often and how long, where you train and with what, and every workout is still built for the day you are having. Programmes are part of Yafa Premium, with 14 days free.

How a programme works

Each week asks a little more than the last, and the last week is lighter so the progress has time to settle.
A week is a number of workouts, not days. Train when it suits you, and nothing falls behind.
How a workout felt shapes the next one: a hard one holds the level, and after a break the next workout eases you back in.
Change the settings or switch programmes whenever you like. Your own workouts still count in your week.
Home, gym or outdoors, with the equipment you have or none at all.

Get stronger

Strong foundation · 6 weeks · 3 workouts a week

Strength for the legs, back and upper body with the basic movements: squats, hinges, pushes and pulls.

A week: Lower body · Upper body · Full body. Each week asks a little more than the last.

More stamina

Fitness and energy · 4 weeks · 3 workouts a week

More breath and staying power, the kind you notice on stairs, trails and long days.

A week: Cardio · Full body · Cardio. Each week asks a little more than the last.

Get back into it

Back on track · 4 weeks · 2 workouts a week

For coming back after weeks or months away, or starting from scratch, with workouts short enough to fit any day.

A week: Full body · Mobility. Each week asks a little more than the last.

A back that lasts

Core and back · 4 weeks · 2 workouts a week

For a back that lasts the working day and a middle that holds steady when you lift, carry and twist.

A week: Core · Full body. Each week asks a little more than the last.

Burn and build

Fat burn · 6 weeks · 3 workouts a week

Full-body circuits and heart-rate work that use a lot of energy and keep your muscles strong.

A week: Full-body circuit · Cardio · Full-body circuit. Each week a little denser: shorter rests, more movement per minute.

Run better

Run stronger · 6 weeks · 3 workouts a week

For running further and feeling better doing it.

A week: Interval run · Lower body · Easy run. Each week asks a little more than the last.

Move more freely

Move freely · 4 weeks · 3 workouts a week

For the stiffness of sitting and long days, in calm workouts that suit rest days too.

A week: Mobility · Core · Mobility. Each week asks a little more than the last.

More muscle

Build muscle · 8 weeks · 4 workouts a week

Built for muscle growth: moderate weights, plenty of sets and reps taken close to failure.

A week: Push · Pull · Lower body · Upper body. Each week asks a little more than the last.

Even strength

Upper and lower · 6 weeks · 4 workouts a week

Upper and lower body take turns: a steady middle way between whole-body workouts and a three-way split.

A week: Upper body · Lower body. Each week asks a little more than the last.

Train in a split

Push, pull, legs · 8 weeks · 3 workouts a week

Each workout works one part of the body hard, with more rest before its next turn.

A week: Push · Pull · Lower body. Each week asks a little more than the last.

Yafa is a fitness app, not a medical service. Train within your own limits, stop if something hurts, and talk to a doctor before starting a new programme if you have any reason to.