# weighttrain.ing

> Free fullbody program builder. Create machine, dumbbell and barbell routines in one simple workout builder.

Agent guide: https://weighttrain.ing/agents/
Portable CLI: https://weighttrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain weighttrain.ing --agent claude --json
Schema: https://weighttrain.ing/api/training/schema
OpenAPI: https://weighttrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [2-Day Machine Full Body](https://weighttrain.ing/programs/two-day-machine-full-body/index.md)
- [3-Day Barbell Basics](https://weighttrain.ing/programs/three-day-barbell-basics/index.md)
- [3-Day Dumbbell Full Body](https://weighttrain.ing/programs/three-day-dumbbell-full-body/index.md)
- [30-Minute Full Body](https://weighttrain.ing/programs/thirty-minute-full-body/index.md)
- [4-Day Upper Lower Gym Routine](https://weighttrain.ing/programs/four-day-upper-lower-gym/index.md)
- [5-Day Gym Split](https://weighttrain.ing/programs/five-day-gym-split/index.md)
- [6-Day Full Gym Routine](https://weighttrain.ing/programs/six-day-full-gym-routine/index.md)
- [Four Week Full Body Gym Foundation](https://weighttrain.ing/programs/four-week-weighttrain-foundation/index.md)
- [Your First Month in the Gym](https://weighttrain.ing/programs/first-month-in-the-gym/index.md)

## Guides
- [Beginner Gym Workout Plan: Your First 12 Weeks](https://weighttrain.ing/blog/beginner-gym-workout-plan/index.md): A beginner gym workout plan for your first 8 to 12 weeks: full body 3 days a week, machines plus free weights, with sets, reps and progression rules.
- [Dumbbell-Only Workout Plan: 3 Full-Body Days](https://weighttrain.ing/blog/dumbbell-only-workout-plan/index.md): A full-body dumbbell-only plan for the gym or home: a 3-day week with sets and reps, plus how to keep progressing when your heaviest dumbbells feel light.
- [Machines vs Free Weights: Which Builds More Muscle?](https://weighttrain.ing/blog/machines-vs-free-weights/index.md): Machines and free weights build similar muscle and strength. See what the research shows, when to pick each, and how to mix them in one weekly plan.

## All pages (markdown)
- [Your gym. Your plan.](https://weighttrain.ing/index.md)
- [Create a program with your AI assistant](https://weighttrain.ing/agents/index.md)
- [Training guides](https://weighttrain.ing/blog/index.md)
- [Beginner Gym Workout Plan: Your First 12 Weeks](https://weighttrain.ing/blog/beginner-gym-workout-plan/index.md)
- [Dumbbell-Only Workout Plan: 3 Full-Body Days](https://weighttrain.ing/blog/dumbbell-only-workout-plan/index.md)
- [Machines vs Free Weights: Which Builds More Muscle?](https://weighttrain.ing/blog/machines-vs-free-weights/index.md)
- [Questions about weighttrain.ing](https://weighttrain.ing/faq/index.md)
- [Privacy](https://weighttrain.ing/privacy/index.md)
- [Free weight training programs](https://weighttrain.ing/programs/index.md)
- [Your First Month in the Gym](https://weighttrain.ing/programs/first-month-in-the-gym/index.md)
- [5-Day Gym Split](https://weighttrain.ing/programs/five-day-gym-split/index.md)
- [4-Day Upper Lower Gym Routine](https://weighttrain.ing/programs/four-day-upper-lower-gym/index.md)
- [Four Week Full Body Gym Foundation](https://weighttrain.ing/programs/four-week-weighttrain-foundation/index.md)
- [6-Day Full Gym Routine](https://weighttrain.ing/programs/six-day-full-gym-routine/index.md)
- [30-Minute Full Body](https://weighttrain.ing/programs/thirty-minute-full-body/index.md)
- [3-Day Barbell Basics](https://weighttrain.ing/programs/three-day-barbell-basics/index.md)
- [3-Day Dumbbell Full Body](https://weighttrain.ing/programs/three-day-dumbbell-full-body/index.md)
- [2-Day Machine Full Body](https://weighttrain.ing/programs/two-day-machine-full-body/index.md)
- [Terms](https://weighttrain.ing/terms/index.md)