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Self-Paced Programs
Train on your schedule.
Structured strength programs for men and women that you run on your own time. Pick the one that fits where you're at, pay once, and it's yours to keep.
See the Programs
Every Program Includes
The same backbone. Different starting points.
Video Demos
Every exercise, shown so you know exactly what to do.
Built-In Progression
A clear plan to push a little further each week.
In-App Tracking
Workouts, demos, and progress in one place.
Yours to Keep
Once you have access, run it as many times as you want.
The Lineup
Choose your program.
Three programs, each built for a different starting point. Tap See program details on any card for the full breakdown.
Beginner-Friendly
Built in 35
Strength and fat loss in 35 minutes or less.
4 Weeks
3x / Week
35 Min
Dumbbells
- Quick, effective workouts built around the basics.
- Train at home or in the gym with just dumbbells.
- Coach's notes on every workout.
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A 4-week strength program for beginners and anyone with a packed schedule. Every session wraps up in 35 minutes or less, so it fits into a lunch break or an early morning at home.
Length4 weeks, 12 sessions
Schedule3 days a week
Workouts35 min or less
EquipmentLight, medium, and heavy dumbbells
A good fit if
- You're new to lifting and want a plan to follow.
- You're coming back to training after some time off.
- You're busy and need workouts that fit in 35 minutes.
- You want strength that makes everyday life easier.
- You want a solid base before moving on to Foundations or 1:1 coaching.
Not the right fit if
- You're already an experienced lifter.
- You want 1:1 feedback on your form and progress.
- You don't have access to dumbbells.
- You're training for a specific sport or competition.
How the 4 weeks run
Week 1
FoundationLearn the moves and set your starting numbers.
Week 2
LoadAdd weight and clean up your technique on every movement.
Week 3
BuildMore reps, more focus, and cleaner form under heavier weight.
Week 4
TestTest your strength and see how far you've come since week one.
Beginner / Intermediate
Foundations
Get strong on the squat, bench, and deadlift.
4 Weeks
3x / Week
Gym
Dumbbell options
- Learn the three main lifts with clean technique.
- A step up from Built in 35, still three days a week.
- Coach's notes on every workout.
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Built around the squat, bench press, and deadlift for anyone who's new to the gym or coming back after time away. By week four you'll know the main lifts and have working numbers to build from.
Length4 weeks, 12 sessions
Schedule3 days a week
WorkoutsAbout 45 to 60 min
EquipmentGym with a barbell, rack, and dumbbells
A good fit if
- You're new to lifting, or coming back after a break.
- You want a clear plan that tells you exactly what to do.
- You can train three days a week.
- You have access to a gym.
- You want to build a habit you'll actually keep.
Not the right fit if
- You've been lifting consistently and want more intensity.
- You want short workouts you can do at home (try Built in 35).
- You want a custom program with weekly check-ins (look at the Carna Method).
How the 4 weeks run
Week 1
LearnGet comfortable with the main lifts and set your starting numbers.
Week 2
BuildAdd weight while your form stays solid.
Week 3
RepeatRun the same lifts heavier until they feel routine.
Week 4
Lock InRetest your numbers and see the progress you've made.
Intermediate
Built for Women
StrongHER
Strength you can see. Performance you can feel.
6 Weeks
4x / Week
Full Gym
Dumbbell options
- Strength and muscle building through six planned phases.
- For women who've been lifting a few months and want more structure.
- Coach's notes on every workout.
See program detailsHide program details
Four full-gym sessions a week through planned phases that get heavier as you go, so you finish lifting more and knowing how to keep progressing on your own.
Length6 weeks, 24 sessions
Schedule4 days a week
WorkoutsAbout 60 to 75 min
EquipmentFull gym, dumbbell swaps for most exercises
A good fit if
- You've trained consistently for at least a few months.
- You want to get stronger and build muscle you can see.
- You have full gym access and you're ready to use it.
- You can commit to four sessions a week.
- You're ready to push yourself.
Not the right fit if
- You're brand new to lifting (start with Built in 35 or Foundations).
- You can only train two or three days a week.
- You want shorter or less intense workouts.
- You want a custom program and coaching feedback (look at the Carna Method).
How the 6 weeks run
Week 1
FoundationSet your starting numbers and dial in your technique.
Week 2
BuildAdd weight and extra sets while your form stays solid.
Week 3
PushStrength work gets heavier and muscle work gets tougher.
Week 4
HeavyYour heaviest week of the program on the main lifts.
Week 5
VolumeMore sets and more reps to build muscle.
Week 6
TestRetest the main lifts and go for new personal records.
How It Works
Three steps. Then you train.
Step 01
Pick your program
Tap Start on the one you want and check out in under a minute.
Step 02
Download Everfit
It's a free app, and your setup instructions come by email right after you buy.
Step 03
Start Day 1
Open the app and start whenever you're ready.
FAQ
Quick answers.
Are these programs for men and women?
Built in 35 and Foundations are for everyone, men and women alike, and since you choose your weights, they meet you wherever you're starting. StrongHER is written specifically for women.
Do I need lifting experience?
Not for Built in 35 or Foundations. Both come with video demos and coach's notes and assume you're starting from zero. StrongHER expects at least a few months of consistent training.
How does the Everfit app work?
Everfit is a free workout app. Your program loads into it with every video, instruction, and tracker in one place, and setup takes less than five minutes.
What if I miss a workout?
Just pick up where you left off. Every program is self-paced, so there's no schedule to fall behind on.
Can I keep the program after it ends?
Yes. Once you have access, it's yours. Run it again, use it as a base, or move on to the next program when you're ready.
Is 1:1 coaching included?
No, these programs are self-guided. If you want a custom program, weekly check-ins, and someone in your corner, take a look at the Carna Method.