Workout library
Workouts, backed by research.
Real training sessions grounded in published science. Find one that fits, copy the prompt into ChatGPT or any AI you use, then follow the import steps to run it in sweatcue.
Workouts
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Paste any result into sweatcue and follow the whole session on a dashboard, every set called out loud.
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Browse every workout
All 194 research-backed workout and plan prompts, grouped by type. Each opens a full page with the prompt, who it’s for, and a two-week schedule.
Weights
- 20-minute full-body strength
- 8-week squat-bench-deadlift peak
- Adjustable-dumbbell full-body builder
- Antagonist-balance plan for climbers (6 weeks)
- Arms & shoulders pump
- Banded glute pump session
- Beginner full-body builder
- Beginner strength for your 40s
- Beginner strength plan (4 weeks)
- Bone-strength plan (8 weeks)
- Dumbbell home fat-loss circuit
- Dumbbell pull-and-legs at home
- Dumbbell push day at home
- Dumbbell upper/lower plan (8 weeks)
- First barbell session for teens
- Full-body strength for 60+
- Functional strength for Hyrox stations
- Glute & lower-body hypertrophy
- Glutes & legs plan (4 weeks)
- Hardgainer upper/lower split (8 weeks)
- Heavy 5×5 strength
- Heavy hip-thrust glute session
- Heavy pulls + posterior chain
- High-volume full-body growth day
- Hypertrophy plan (6 weeks)
- Loaded core: chops, carries, leg raises
- Lower-body hypertrophy
- Off-season GPP hypertrophy block
- Pain-free machine & band strength
- Paused bench + triceps strength
- Posterior-chain strength for slouch (30 min)
- Prenatal dumbbell strength (no lying flat)
- Progressive glute-growth plan (6 weeks)
- Progressive strength plan (4 weeks)
- Push/Pull/Legs plan (6 weeks)
- Resistance for bone density
- Single-kettlebell full-body strength
- Skinny-gainer full-body mass session
- Strength & balance plan (8 weeks)
- Strength for bone density
- Strength for cyclists
- Strength for runners
- Top single + back-off squats
- Upper-body hypertrophy
- Upper/lower tension build (6 weeks)
- Weighted pull-up & grip session
Bodyweight
- Anti-rotation core circuit
- Bodyweight strength for runners
- Calves, glutes & balance for new runners
- Chair & standing strength for seniors
- Chair-assisted strength circuit for 60+
- Core & bodyweight strength for cyclists
- Exercise snacks
- Front-lever core & antagonist circuit
- Full-body home circuit
- Gentle postpartum bodyweight return
- Hardgainer home muscle session
- Home strength for bone in your 50s
- Kettlebell-and-bodyweight grip and core circuit
- No-equipment glute burner
- No-gym muscle builder
- No-kit glutes & legs
- No-kit posture circuit (20 min)
- Plank to dragon-flag plan (4 weeks)
- Standing strength flow for supple 40s
- Supported bodyweight strength, joint-aware
- Teen bodyweight starter, no gear
- Travel hypertrophy
- Wall & chair prenatal bodyweight strength
HIIT
- Beginner conditioning
- Beginner home HIIT
- Dumbbell complex circuit blast
- First easy intervals after your 20-min run
- Game-style teen interval workout
- Glute-biased lower-body circuit
- Kettlebell swing-and-press EMOM
- Lean-cut metabolic finisher
- Low-frequency conditioning for gainers
- Lower-body conditioning
- No-jump HIIT for busy 40s
- Off-bike 30/30 leg-power intervals
- Polarized intervals
- Power-endurance climbing intervals
- Sprint and burpee-broad-jump intervals
- Sprint-interval blast
- Uphill sprint repeats for runners
Running
- Couch to continuous 5k (9 weeks)
- Easy aerobic base run
- First run-walk session (week 1)
- Lunchtime 20-minute tempo run
- Marathon plan (16 weeks)
- Off-season run-walk for cyclists
- Run a 10k plan (8 weeks)
- Run a 5k plan (4 weeks)
- Teen run-walk to build fitness
- Tempo and sprint engine run
- Threshold running between stations
- Threshold tempo run
- VO₂max intervals
Cycling
Rowing
Yoga
- 10-minute de-stress yoga
- Chair-and-standing yoga for 60+
- Climber's recovery yoga for shoulders & forearms
- Energising power yoga at home
- Gentle yoga for mobility
- Glute and hip-opening yoga flow
- Hip-opener yoga for the cycling crouch
- Lifter's chest & hip reset yoga
- Post-run yoga for hamstrings and calves
- Prenatal yoga for hips & back
- Progressive yoga plan (6 weeks)
- Restorative postnatal yoga for back & shoulders
- Slow chair-supported yoga for arthritis
- Standing yoga for bone & balance
- Vinyasa flow
- Yoga for lifters' recovery
- Yoga for rounded shoulders & tight hips (25 min)
Pilates
Mobility
- 5-minute desk mobility
- Athletic warm-up for power
- Balance & fall prevention
- Balance & mobility
- Climber's shoulder, hip & wrist mobility
- Daily mobility
- Daily prenatal back & hip mobility
- Daily range-of-motion for stiff joints
- Full-body mobility flow
- Glute activation warm-up primer
- Hip mobility for lifters
- Hourly desk reset (8 min)
- Kettlebell-assisted mobility routine
- Lift-day warm-up & cooldown
- Light-dumbbell shoulder-health warm-up
- Mobility & stretches for runners
- Mobility for cyclists
- Mobility for lifters
- Movement literacy for growing teens
- Pre- and post-run mobility for new runners
- Pre-lift mobility for new lifters
- Pre-lift mobility for the big three
- Spine & hip mobility for a stronger trunk
- Wake-up mobility flow
- Week-1 breath & pelvic-floor reset
Mixed
- Core circuits & light cardio combo
- Core-first postpartum return plan (8 weeks)
- Hyrox compromised-running simulation
- Hyrox race-prep plan (8 weeks)
- Joint-friendly strength & mobility plan (8 weeks)
- Metcon conditioning
- Teen strength-and-conditioning starter (6 weeks)
- Trimester-by-trimester pregnancy plan (12 weeks)
- Two-bell home kettlebell plan (6 weeks)
- Unbroken kettlebell complex flow
- Undo-the-desk plan (6 weeks)
- Walk & bodyweight starter (4 weeks)
Walking & cardio
- Brisk walking & daily steps
- Brisk walking intervals
- Brisk walking intervals for your 40s
- Easy rest-day walk or spin
- Easy stationary cycling for sore joints
- Incline walk for lean bulking
- Kettlebell-swing conditioning ladders
- Prenatal bike & walk talk-test cardio
- Sled-push & carry finisher
- Stair-and-walk incline blast
- Stair-climber incline intervals
- Stroller walking intervals for new mums
- Walking breaks to offset sitting (20 min)
- Weight-bearing walking
- Zone 2 cardio for lifters
- Zone 2 for the heart
- Zone 2 run-row aerobic base