# supertrain.ing

> Free fullbody program builder. Create, edit and share a complete training block without starting from a spreadsheet.

Agent guide: https://supertrain.ing/agents/
Portable CLI: https://supertrain.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 supertrain.ing --agent claude --json
Schema: https://supertrain.ing/api/training/schema
OpenAPI: https://supertrain.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
- [First Gym Program](https://supertrain.ing/programs/first-gym-program/index.md)
- [Four Week Full Body Gym Foundation](https://supertrain.ing/programs/four-week-supertrain-foundation/index.md)
- [Get Stronger in Twelve Weeks](https://supertrain.ing/programs/get-stronger-in-twelve-weeks/index.md)
- [Glute and Leg Focus](https://supertrain.ing/programs/glute-and-leg-focus/index.md)
- [Push Pull Legs Hypertrophy](https://supertrain.ing/programs/push-pull-legs-hypertrophy/index.md)
- [Strength and Fat Loss](https://supertrain.ing/programs/strength-and-fat-loss/index.md)
- [Twelve-Week Powerbuilding](https://supertrain.ing/programs/twelve-week-powerbuilding/index.md)
- [Two-Day Busy Schedule](https://supertrain.ing/programs/two-day-busy-schedule/index.md)
- [Upper Lower Muscle Builder](https://supertrain.ing/programs/upper-lower-muscle-builder/index.md)

## Guides
- [12-Week Workout Plan: Train Toward a Goal Date](https://supertrain.ing/blog/12-week-workout-plan/index.md): A 12-week gym plan built around one goal and one date. Three 4-week phases, exact sets and reps, weekly progression and how to adjust it to your goal.
- [How to Set Fitness Goals You Will Actually Hit](https://supertrain.ing/blog/how-to-set-fitness-goals/index.md): Turn a vague wish into a fitness goal you can train for. Set specific, measurable targets, pick the right goal type and build your gym program around it.
- [Strength Training for Fat Loss: Build the Plan](https://supertrain.ing/blog/strength-training-for-fat-loss/index.md): Lose fat and keep your muscle. How to set up a fat-loss gym program: lifting days, sets, reps, cardio, calorie deficit and a 3-day sample week.

## All pages (markdown)
- [Pick a goal. Get a plan.](https://supertrain.ing/index.md)
- [Create a program with your AI assistant](https://supertrain.ing/agents/index.md)
- [Training guides](https://supertrain.ing/blog/index.md)
- [12-Week Workout Plan: Train Toward a Goal Date](https://supertrain.ing/blog/12-week-workout-plan/index.md)
- [How to Set Fitness Goals You Will Actually Hit](https://supertrain.ing/blog/how-to-set-fitness-goals/index.md)
- [Strength Training for Fat Loss: Build the Plan](https://supertrain.ing/blog/strength-training-for-fat-loss/index.md)
- [Questions about supertrain.ing](https://supertrain.ing/faq/index.md)
- [Privacy](https://supertrain.ing/privacy/index.md)
- [Free gym programs](https://supertrain.ing/programs/index.md)
- [First Gym Program](https://supertrain.ing/programs/first-gym-program/index.md)
- [Four Week Full Body Gym Foundation](https://supertrain.ing/programs/four-week-supertrain-foundation/index.md)
- [Get Stronger in Twelve Weeks](https://supertrain.ing/programs/get-stronger-in-twelve-weeks/index.md)
- [Glute and Leg Focus](https://supertrain.ing/programs/glute-and-leg-focus/index.md)
- [Push Pull Legs Hypertrophy](https://supertrain.ing/programs/push-pull-legs-hypertrophy/index.md)
- [Strength and Fat Loss](https://supertrain.ing/programs/strength-and-fat-loss/index.md)
- [Twelve-Week Powerbuilding](https://supertrain.ing/programs/twelve-week-powerbuilding/index.md)
- [Two-Day Busy Schedule](https://supertrain.ing/programs/two-day-busy-schedule/index.md)
- [Upper Lower Muscle Builder](https://supertrain.ing/programs/upper-lower-muscle-builder/index.md)
- [Terms](https://supertrain.ing/terms/index.md)