SURGE.

Home workout planBodyweight or dumbbellsNo gym needed

Home training,
fully
planned.

Tell SURGE you have no equipment, or just dumbbells, and the coach builds the week around that. Or start the 3-day Bodyweight Anywhere template right now. Either way, every rep gets logged.

Plan my home week →See the 3-day plan

Bodyweight
Anywhere.

This is the template exactly as it ships in the app. 3 sessions of about 30 minutes, built from squats, push-ups, jumps and core work. You need floor space and nothing else.

Start it from the Plans screen with one tap and no AI involved. It becomes your active plan, and you can edit any day from there.

Ready-made template · 3 days · ~30 min · no equipment

MON~30 MIN

Push + Legs

  • Bodyweight squat 3×15
  • Incline push-up 3×8–12
  • Rocket jump 3×8
  • + 1 more
WED~30 MIN

Core + Back

  • Superman 3×12
  • Sit-up 3×12–15
  • Flutter kicks 3×20
  • + 1 more
FRI~30 MIN

Full Body

  • Freehand jump squat 3×10
  • Pushups 3×AMRAP
  • Side jackknife 3×10
  • + 1 more

Pick your
kit.

Equipment is one of the four questions. Bodyweight and Dumbbells are the two home answers, and Barbell covers a rack in the garage.

The coach builds the week around your answer. Own one kettlebell or a pull-up bar? Mention it in the chat and the coach can work it in.

everythingFull gym
rack + platesBarbell
adjustable / setDumbbells
no gearBodyweight

Home
rules.

Training at home changes the tools, not the bookkeeping. These are the habits SURGE builds in.

  1. 01

    Reps are the load.

    With no plates to add, progress comes from reps. Top out every set of a bodyweight move and the logger suggests a rep or two more.

  2. 02

    Short beats skipped.

    Tell the coach you only have 20 minutes, and it sends back a shorter version of the day.

  3. 03

    Mind the neighbours.

    For a quieter session, Quick HIIT has a low-impact switch that takes the jumping moves out.

  4. 04

    Planks get a clock.

    Holds count down on screen and log the seconds, so a 45-second plank is a number you can beat.

  5. 05

    One history.

    Home sessions land in the same log, streak and charts as any gym day.

Video or
a plan?

A follow-along video shows you the moves. It has no idea what you did last week.

FeatureFollow-along videoSURGE
Fits your weekOne video at a time2 to 5 days, your pick
Remembers last sessionNoReps and seconds per set
Uses your kitWhatever the host hasBodyweight, dumbbells or more
Short on timeFind a shorter videoAsk the coach to trim it

Keep reading

Fair
questions.

Can I get a home workout plan with no equipment?

Yes. Choose Bodyweight as your equipment answer and the coach plans the week around it. Or start the Bodyweight Anywhere template, 3 sessions of about 30 minutes.

What if I only have dumbbells?

Choose Dumbbells. If you would rather skip the coach, Full-Body Foundations is a 3-day dumbbell template.

How do I progress without weights?

Add reps first. When every set of a bodyweight move hits the top of its target, the logger suggests a rep or two more. Harder versions of a move, like floor push-ups after incline push-ups, are the next step.

Can I mix in HIIT at home?

Yes. Quick HIIT builds a timed session from bodyweight moves in one tap, with a low-impact switch for quieter rooms.

Does it work without Wi-Fi?

After you add SURGE to your home screen, a session runs on the phone and syncs later. The coach chat needs a connection.

Clear a patch of floor
Start at home →
FreeNo equipment needed3-day template readyNo card