Nuvana guides
Guides to train with intent.
Complete routines, nutrition and running explained step by step, with every exercise linked to its guide.
- WorkoutsBeginner routineA 3-day full body plan for your first months: a few well-chosen exercises, with sets, reps and one simple rule to keep progressing.
- WorkoutsPush pull legs routineSplit your training by movement pattern: push, pull and legs. It is one of the most popular routines for building muscle once you have the basics down.
- WorkoutsUpper/lower routineTrain every muscle twice a week in just four sessions. It is the natural next step after a full body routine.
- NutritionProtein per dayThe amount depends on your weight and your goal. Here is how to calculate it, concrete examples and how to spread it through the day.
- RunningCouch to 5KAn 8-week plan with three runs a week. You start alternating running and walking and finish running 5K without stopping.
- TrainingHow to build muscleBuilding muscle comes down to four things: training hard enough, progressing, eating enough and resting. Here is what works for each one.
- NutritionCalorie deficitTo lose fat you need to eat a bit less than you burn. Here is how to work out how much, step by step with a worked example.
- TrainingSets per muscleWeekly volume is one of the biggest drivers of muscle growth. This is how much you need for your level and how to spread it.
- WorkoutsGlute workoutTwo weekly sessions that train the glutes from every angle: hip extension, single-leg squats and abduction.
- RecoveryMuscle sorenessMuscle soreness is the pain that shows up one or two days after training. It is normal, but it helps to know what causes it and what to do about it.
- ComparisonsNuvana vs HevyHevy is an excellent logging app with a huge community. Nuvana also logs your sets quickly and goes further: it brings training, food, recovery, running and an AI coach that knows your data into one place.
- ComparisonsNuvana vs StrongStrong is a clean, very fast workout log, which is why so many people use it. Nuvana also logs quickly and completes it with nutrition, recovery, running, strength ranks and an AI coach.
- ComparisonsNuvana vs FitbodFitbod stands out for generating your workouts with an algorithm and has a very large library. Nuvana gives you that help, since it generates routines, and also leaves you in control: build them, pin them to your week and add food, recovery and running.
- ComparisonsBest gym appsThere is no single best app for everyone: it depends on whether you want a lifting notebook, generated sessions or everything together. These are the five most compared, and why Nuvana is the most complete for anyone who wants everything in one place.
- ComparisonsNuvana vs SymmetrySymmetry and Nuvana share a powerful idea: turning your progress into ranks. Symmetry takes it to routines with automatic progression; Nuvana combines it with nutrition, recovery, running and an AI coach, all in one app.
- StrengthStrength ranksIn Nuvana every exercise has seven ranks, from Bronze to Legend. Your rank is decided by your record: the heaviest weight you have lifted. Here is a sample with three exercises.
Take any guide into the app.
