A plan that survives real life
A personalized workout plan for the week you actually have.
Dorsi builds a clear strength plan around your goal, experience, schedule, equipment, and constraints. When today changes, you can adjust the session without starting the plan over.
The plan basis
A real plan starts with more than a goal.
Dorsi keeps the decisions that shaped your plan together, so the week has a clear basis instead of being a pile of unrelated workouts.
- 01
Goal and training priorities
The direction your plan should move toward, from building strength to maintaining it.
- 02
Experience and familiar movements
A starting point that matches what you know instead of treating every person as a beginner.
- 03
Days, session length, and equipment
A weekly structure based on the time and tools you can actually use.
- 04
Constraints and available options
The limits Dorsi should respect when selecting exercises for your plan.
- 05
Optional Health context
Apple Health can add context when connected. You can still build a baseline plan without it.
A direct change
The bench is taken. The plan does not disappear.
Tell Dorsi what is unavailable. For this direct equipment change, Dorsi swaps the blocked movement while keeping the session's training focus in view.
- Changed
- The blocked movement in today's session.
- Kept
- The session's training focus and the plan behind it.
Dorsi responds to the updates you provide; it does not automatically detect changes to your schedule or available equipment.
Training continuity
Completed work stays part of what comes next.
The weekly view keeps completed, current, and upcoming sessions in one place. Training history and progression give you a record of the work behind the next decision.
- See today inside the surrounding training week.
- Keep completed sessions and summaries available.
- Use the same plan on iPhone and Apple Watch.
Complete starting structures
Start from one of 14 complete plans.
Each guide stands on its own. Dorsi is where that starting structure becomes your ongoing plan.
- 3 days per week · Beginner to intermediate30-Minute Full-Body Workout: A 3-Day Strength Plan
- 4 days per week · Beginner to intermediate4-Day Upper/Lower Split: A Complete Weekly Plan
- 5 days per week · Intermediate5-Day Workout Split: A Push, Pull, Legs, Upper, Lower Plan
- 6 days per week · Intermediate6-Day Push/Pull/Legs: A Complete PPL Plan
- 3 days per week · Beginner to intermediateBodyweight Workout Plan: A Progressive 3-Day Routine
- 3 days per week · True beginnerBeginner Calisthenics Workout Plan: Start With Control
- 4 days per week · IntermediateCalisthenics Workout Plan: Strength, Skills, and Progression
- 3 days per week · Beginner to intermediateDumbbell Workout Plan: A Complete 3-Day Routine
- 3 days per week · Beginner to intermediateFull-Body Workout Routine: A Complete 3-Day Plan
- 3 days per week · Beginner to intermediateKettlebell Workout Plan: A 3-Day Full-Body Program
- 4 days per week for 8 weeks · IntermediatePowerbuilding Program: A 4-Day Strength and Size Plan
- 3 days per week for 8 weeks · Novice to intermediateStrength Training Program: An 8-Week Progression
- 3 days per week · Novice to intermediateStrength Workout Plan: A 3-Day Program for the Main Lifts
- 3, 4, or 6 days per week · Beginner to intermediateWorkout Split: Choose a Schedule You Can Repeat
Questions
What to expect from your plan.
What makes a Dorsi workout plan personalized?
Dorsi starts with your goal, experience, available days, session length, equipment, and constraints. Those inputs shape a weekly strength plan rather than a single generic workout.
Do I need to connect Apple Health?
No. You can build and follow a baseline plan without connecting Apple Health. If you choose to connect it, Health context can help inform plan adjustments.
What happens when equipment is unavailable?
Tell Dorsi what is unavailable. For a direct equipment change, Dorsi can swap the blocked movement while keeping the session’s training focus in view.
Does Dorsi keep my completed workouts?
Yes. Your completed sessions, weekly plan, and training history stay together so you can see what happened and continue from there.
Is Dorsi a one-time workout generator?
No. Dorsi gives you an ongoing strength plan, with today’s session, upcoming work, and training history in the same product.
Is Dorsi a medical or rehabilitation app?
No. Dorsi is a strength-training and general wellness app. It does not diagnose injuries or replace care from a qualified medical professional.
Give Dorsi the week you have.
Build a strength plan around your real schedule, then keep the plan and the work you complete in one place.
Download Dorsi