Free, open-source training programs ready to import into Intrvl. Each program is available as a direct URL or downloadable JSON file compatible with the Program Collection Spec v1.6.
Import flow demonstration in the Intrvl app
https://intrvl.app/programs/strength_5x5.json).json file to your iCloud Drive or FilesThese programs have been created by Intrvl to help you get started with structured training. All programs are open source, free to use, and compatible with Program Collection Spec v1.6. Import directly via URL or download the JSON file.
We plan to add more programs in the future. If you'd like assistance creating custom programs for your specific training needs, please reach out for help.
The classic 5×5 strength program. Alternate between Workout A and B, three times per week. Add weight each session. Perfect for building a strong foundation.
A balanced 3-day split targeting all major muscle groups. Perfect for intermediate lifters looking to build strength and size with focused training days.
The classic bodybuilding split. Chest/Back, Shoulders/Arms, Legs — train each twice per week for maximum volume and growth.
A simple, effective 3-day full-body program for beginners. Learn the fundamental movement patterns and build a base of strength with manageable volume.
No equipment? No problem. Build strength and muscle with bodyweight exercises. Perfect for home training, travel, or supplementing your gym routine.