Specialized programs are templates built around a specific goal or sport instead of a general training split: a series for protecting muscle during weight loss, a football-season program with offseason and in-season phases, and 5/3/1's fixed strength cycle.
Where to find it
Programs tab → Change → Templates tab → filter by Specialized. New accounts may also see a "Training for something specific?" card on Home linking straight to a series.
Available series
- GLP-1: a program aimed at protecting muscle while losing weight.
- Football: a phased program that changes structure across offseason, preseason, in-season, and year-round phases.
- 5/3/1: a fixed four-day Wendler strength cycle. See 5/3/1 for how it works.
Phased programs
A sport series like football is built in phases rather than one fixed schedule: the exercises and focus shift as you move through the season. Each phase is labeled (Offseason, Preseason, In-Season, or Year-Round) so you know which one you're in.
How they look on the browse screen
A sport-series template shows a sport-specific icon on its card instead of the usual muscle-focus figure, so it stands out from general templates at a glance while you're browsing.
5/3/1 on your program card
Once you're running a 5/3/1 program, its card always tracks progress against a four-week cycle ("Week X of 4"), no matter what duration was set when the program was built. That's specific to 5/3/1; every other program tracks against whatever duration you chose.
Good to know
- Specialized templates go through the same preview-then-activate flow as any other template. See Choose a Template.
- Some specialized templates are Pro or Premium tier; see Free vs. Pro.