Team Rune · App Program
Build real muscle without guessing what to do
A coach-built 4 or 5 day program in the app. Every session, every set and every progression is already planned. You show up and lift.
4 or 5 training days a week, your choice
Video demos and coaching notes on every lift
Weight, rep and progress tracking built in
New blocks added, so the program keeps going
Choose your routine
4 days
Upper / Lower
5 days
PPL + UL
3 days
Coming soon
Your week: Upper · Lower · Upper · Lower
$39
per month
About $1.30 a day · 7 days free first
Start on the 4 day routine free for a week. You’re only billed if you keep training, and you can cancel in seconds through your personal customer portal.
Start My 4-Day Program Free
No Credit Card Needed · Cancel Anytime in Seconds
iOS & Android · Any gym setup · Beginner to advanced
What’s inside
The workouts
Your training split
Equipment you need
Tracking and progression
Watch and wearables
Billing and cancelling
How it works
1. Start your trial
Seven days free, no card needed. You get the full program straight away.
2. Pick 4 or 5 days
Choose the split that fits your week. Switch whenever your schedule changes.
3. Train and track
Follow each session, log your lifts, and watch the numbers climb week to week.
What lifters actually say
Unedited messages from people running the program.
Start your free week
No card needed · Cancel anytime
Who writes the program
I’ve made every mistake so you don’t have to
I’ve spent 15+ years training hard, learning through trial and error, and figuring out what works — blending higher education in exercise science and human performance with real-world experience in the gym. Team Rune is the program I wished existed: backed by evidence, tested on myself first, and refined with every member since. Inside the app I also share free guides on progression, cardio, recovery, and more.
15 years lifting experience
Hypertrophy research background
MSc Human Performance & Fitness candidate
BSc Exercise Science
Common questions
Is this suitable if I’m new to lifting?
How long is each session?
Is this the same as 1:1 coaching?
Can I train at home?
What if it isn’t for me?
Ready when you are
Pick your routine, start the free week, and decide after your first sessions.
Choose your routine
4 days
Upper / Lower
5 days
PPL + UL
3 days
Coming soon
Your week: Upper · Lower · Upper · Lower
$39
per month
About $1.30 a day · 7 days free first
Start on the 4 day routine free for a week. You’re only billed if you keep training, and you can cancel in seconds through your personal customer portal.
Start My 4-Day Program Free
No Credit Card Needed · Cancel Anytime in Seconds