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Choose a built-in programme

OmniF ships with 4 evidence-based 8-week programmes. Here's how to pick the right one for your current goals.

Last updated · 24 May 2026

On this page
  1. What’s available
  2. How to pick
  3. What “8 weeks” actually means

OmniF ships with four built-in 8-week programmes, all available on Free. They’re designed to be standalone (you can start one tomorrow) or be your introduction to OmniF before you build something custom in v0.22 (Pro).

What’s available

  • Calisthenics Foundations — Bodyweight strength using progressions. No equipment beyond a pull-up bar. 4 sessions/week.
  • Strength Foundations — Barbell-focused full-body strength. Requires a gym or home barbell setup. 3 sessions/week.
  • Swimming Foundations — Pool-based swimming progressions for distance and technique. 3 sessions/week, requires pool access.
  • Running Foundations — A couch-to-5k-style build for new runners, then a sub-25-minute push. 4 sessions/week.

How to pick

If you have a clear goal (run a 5K, do your first pull-up, hit a 1.5×bodyweight squat), pick the programme that maps to it directly.

If you’re unsure, the programme advisor (1 AI credit on Free, unlimited on Pro) asks five questions and recommends one. Tap Programmes → Browse → Get a recommendation from the home screen.

What “8 weeks” actually means

Each programme runs for 8 weeks of progressive overload. After week 8, you have two options:

  1. Repeat the programme with adjusted starting weights (auto-calculated from your last 8 weeks).
  2. Move to the next programme in a recommended sequence (e.g., Calisthenics → Strength).

You can swap programmes mid-cycle without losing progress — OmniF preserves your history regardless.