Your days
Pick when you train and the plan is written into your week. Miss a day and it waits for you.
Training
Train with a plan. Built around you.
Start with the free 5×5. When you're ready for something more specific, choose from 19 specialist programmes across five collections, from your first gym session to marathon day.
19specialist plans
5collections
1complete 5×5, free
Free, always
Strength Foundations 5×5
Squat, press, pull and core on five sets of five: the proven way to build a base of real strength. It runs for 36 weeks across three 12-week programmes: the 5×5 foundation, a 5/4/3/2/1 bench and heavy singles. Thole works out your starting weights and moves you on when you've earned it.
- Train on the days that suit you
- Weights rounded to the plates and dumbbells you actually have
- Short on time? Keep the main lifts, skip the extras
- Every set, personal best and streak logged
- See your whole pathway, and exactly where you are on it
How every plan works
Coaching that fits your week.
Your weights
Starting weights worked out for you, and every increase lands on a weight you can actually load.
Earned progress
Reps climb to the top of the range, then the weight goes up. Miss your reps and you repeat. Stall three times and Thole steps back a little so you can build again.
Warm-ups built in
Every session starts with warm-up ideas for the gym or home, and the main barbell lifts show your warm-up sets, worked out from today's weight.
Ready before you start
The demanding plans ask a quick readiness question first. Not quite there yet? Thole suggests the plan that gets you ready.
Your pace
See the whole plan and where you are on it. Finish a week and choose to move on or repeat it. Beginner plans start lighter, so the first weeks feel like a win.
Your recovery
Your Sound score shows how much you have in the tank today, from your watch's sleep and heart data.
Runs, mapped
Record your run with your phone, even with a watch on. See your route coloured by effort, with elevation and heart rate charted underneath, and your real distance, time and pace saved with the session.
Your Journey
Finish a plan. See how far you came.
When you complete a plan, Thole tells the story of it, card by card: the sessions you showed up for, the hours you put in, your personal bests and how your lifts moved.
- A card only appears when your data backs it up
- A hard block gets the honest version, never spin
- Share cards for Instagram and TikTok, with your bodyweight left off
- Every Journey kept in the app, with a PDF record to save
Included with every plan, including the free 5×5.
You showed up31 of 36
sessions completed. That is 86%.
Your biggest achievement+18%
Your estimated squat 1RM increased by 18%.
When it's a hard blockHolding the line.
Strength held steady through this plan.
Example cards. Your own Journey shows your own numbers.
The Thole Plus library
19 programmes. Five collections.
Every plan is written for a clear goal, with a level, a structure and progression you can follow week by week.
Start Strong
Confident first steps, at the gym or at home.
Beginner
First Time in the Gym
Walk in with confidence. Six weeks of guided full-body sessions that take you from machines to dumbbells and your first barbell lifts.
Beginner
Holiday or Wedding Fitness
Got a date in the diary? Eight weeks of full-body strength, posture and fitness work, leading up to your date.
Beginner
Home Fitness, No Equipment
Real strength, mobility and fitness in your living room. Progressive bodyweight training that needs no kit at all.
Beginner
Strong at 50+
Build and maintain strength for everyday life, with controlled movements, manageable loads and balance work you can do beside a wall or rail.
Beginner
Strength, Fitness & Conditioning
Build a consistent routine of strength and cardiovascular exercise, with steady resistance training and low-impact cardio you can stick with.
Build Strength
Get stronger, build muscle, change your shape.
Beginner
Bodybuilding Starter
Your first proper muscle-building programme: proven movements, rising volume and double progression across the whole body.
Beginner
Women's Strength 40 to 50
Develop strength with controlled movement and sensible progression, and build confidence with free weights.
Intermediate
Glutes, Build Strength and Shape
Strong, functional glutes through hip extension, deep squats and single-leg work, with recovery built in.
Intermediate
Kettlebell Only
One bell, full-body training. Swings, loaded carries, presses and goblet squats for power, strength and grip.
Intermediate
Strength Beyond 5×5
Finished the free 5×5? Twelve weeks of heavier, structured work that builds lasting strength without burning you out.
Intermediate
V-Taper, Shoulders, Back and Arms
Train your shoulders, lats and arms for that V-taper shape, while keeping your legs strong every week.
Master Your Body
Bodyweight skills and flexibility.
Beginner
First Pull-Up, From Zero
From a dead hang to your first full pull-up, in patient steps that build back, arm and grip strength.
Intermediate
Calisthenics, Muscle-Up and Handstand
Two skills in one plan: explosive pulling and straight-bar dips for the muscle-up, and wall-supported handstands for your balance.
Intermediate
Flexibility, Towards the Splits
Work on your hip flexibility and strength through the range, with supported split positions and end-range holds. Full splits depend on your hip anatomy and aren't guaranteed.
Run Further
From your first 5K to the marathon.
Beginner
First 5K
From your doorstep towards your first 5K. Nine weeks of gentle run-walk intervals that build towards continuous running, step by step.
Intermediate
Half Marathon
Build your endurance, find your goal pace and reach the start line ready for 21.1 km. For runners who can already run 5 km.
Advanced
Full Marathon
Higher mileage, race-day fuelling practice and a structured three-week taper for 42.2 km. For experienced runners who have run a half marathon.
Train for Performance
Sport-specific strength and conditioning.
Intermediate
Hybrid Race Prep
Running on tired legs, heavy stations and grip endurance for hybrid fitness events and obstacle races. You'll need a gym with a SkiErg, rowing machine, sled, sandbag and wall ball.
Intermediate
Martial Arts Strength and Conditioning
Power, kicking mobility and round-by-round stamina in two focused sessions a week, built to sit alongside your club training.
Check with your doctor before starting a new programme, especially the running and later-life plans, or if you have a heart condition, are pregnant or have recently given birth.
Thole Plus
Train further. Go further.
Browse the library for free, and try the first week of any plan free. When you find the one for you, continue yearly or pay once for life.
You don't need a subscription to get healthier. Plus is there when you want specialist coaching.
Thole Free
- Strength Foundations 5×5
- Food tracking, food search and barcode scanning
- Sound, health and watch data
- Fasting, routes, weigh-ins and progress
- Your Journey when you finish a plan
Thole Plus
- The full library of 19 specialist programmes
- Structured week-by-week progression
- New collections as they're released
Yearly or once for life. The first week of every plan is free
Find your plan on day one.
Coming December 2026
Thole launches on iPhone and Android. Join the list and we'll tell you the day it lands.
App Store · coming soon
Google Play · coming soon