An app with personalized training programs to supercharge your results.

Download now and discover!

12-Week Bodybuilding Plan

  • Our 12-Week structured Bodybuilding Program is engineered to build muscle and perfect body symmetry. With a primary focus on glutes, shoulders, and back, each workout leverages proven hypertrophy techniques to sculpt an hourglass or X-frame aesthetic.

    • Science-Backed Training: Weekly splits and progression methods validated by research.

    • Customized Levels: Beginner, Intermediate, and Advanced plans tailored to your pace.

    • Gym & Home Adaptable: Ideal for racks and barbells; fully adjustable with dumbbells and bands.

    • Time-Efficient Sessions: Results-driven workouts designed for your busy lifestyle.

    • Targeted Muscle Focus: Specialized emphasis on glutes, shoulders, and back for enhanced aesthetics.

    • Expert Programming: Periodized workouts by pro athlete and coach Stefi to maximize gains.

    Perfect for those seeking balanced muscle development and visible aesthetic improvements: whether you’re a newcomer needing clear guidance or an experienced lifter chasing precision gains.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

12-week hybrid training

  • Aesthetic Meets Performance
    Want to look strong and perform like an athlete? This program fuses strength, hypertrophy, and cardio conditioning into one powerful hybrid routine—designed to sculpt your physique while building endurance and speed.

    Hybrid Training Style:
    Strength and hypertrophy lifting combined with progressive runs, functional circuits, and total-body conditioning.

    Beginner Level:
    3 strength days/week (lower, upper, full body) + 1–2 light/moderate runs. Focus: form, aerobic base, and movement control.

    Intermediate Level:
    4–5 sessions/week with upper/lower splits and hybrid conditioning. 2–3 running days (easy, intervals, long runs). Both strength and cardio progress weekly.

    Advanced Level:
    5–6 sessions/week with hypertrophy blocks, EMOMs, AMRAPs, and strategic cardio progression. Includes tempos, double progression, and peak-performance training.

    Where to Train:
    Gym preferred, but fully adaptable for home workouts with barbell, dumbbells, and treadmill, bike, or outdoor cardio.

    Who It’s For:
    Women who want it all: curves, strength, and serious conditioning.
    Anyone seeking the “aesthetic athlete” balance.
    Lifters ready to move better, feel stronger, and perform harder.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

12-week powerbuilding plan

  • Our 12-Week Powerbuilding program merges heavy compound lifts with strategic hypertrophy techniques for simultaneous strength and muscle gains. Designed in progressive blocks — from foundational full-body sessions to advanced split routines, you’ll execute squats, benches, deadlifts, cluster sets, and wave loading for maximum power and mass.

    • Dual Focus Training: Heavy strength lifts plus hypertrophy accessories in one plan.

    • Block Periodization: Structured phases with cluster sets, wave loading, and double-progression.

    • Level-Up Progressions: Beginner, Intermediate & Advanced tracks that always challenge you.

    • High-Volume Accessory Work: Targeted exercises to amplify muscle size and power.

    • Gym & Home Adaptable: Ideal for racks and barbells or adjustable with dumbbells and bands.

    • Expert Engineering: Designed by Stefi to blend powerlifting precision with bodybuilding flair.

    Perfect for those craving raw strength without sacrificing muscle growth — from beginners laying a solid foundation to advanced athletes tackling high-intensity splits.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

6-week lower body focus

  • Curves, Built with Intention
    If your leg and glute workouts never gave you the results you wanted, this program changes everything. Over six weeks, you’ll leverage strategic volume, tempo control, and science-backed progression to build strength and shape where it counts.

    • Focused Training: Balanced sessions targeting glutes, hamstrings, and quads.

    • Intelligent Progression: Periodized structure that ramps up challenge without burnout.

    • Proven Techniques: Supersets, cluster sets, and tempo control for real hypertrophy.

    • Visible Results: Designed for tangible change, not just sweat.

    • Three Levels Available: Beginner, Intermediate & Advanced tracks to match your journey.

    • No Guesswork: All workouts, nutrition, and habit tracking built into the app.

    Perfect for anyone seeking firmer glutes, defined legs, and precision-sculpted curves.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

12-week hyrox x metcon plan

  • Over 12 weeks of high-intensity training, this program fuses functional strength and endurance in dynamic circuits. From sled pushes and SkiErg sprints to EMOMs, AMRAPs, and barbell circuits, you’ll do 2–5 weekly workouts designed to:

    • Power & Endurance: Full-body circuits building stamina and strength together.

    • Structured Blocks: Gradual intensity ramp-up via block periodization.

    • Scalable Setup: Perfect for full gyms or minimalist home gyms.

    • True Hybrid Style: EMOMs, AMRAPs, sled work, SkiErg, rowing, and lifting.

    • Competition Ready: Ideal for HYROX prep or HIIT-style training.

    • Mobility & Recovery: Drills and protocols to stay injury-free.

    Perfect for athletes, high-intensity enthusiasts, and anyone wanting to combine strength and cardio in one program.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

8-week at home focused

  • Your Home. Your Strength. You don’t need a gym to get strong. The Own It From Home Program delivers structured strength training you can do in your living room, garage, or anywhere life takes you. With focused sessions, smart equipment use, and workouts that meet you at your level, you’ll achieve real results without sacrificing time, space, or focus.

    • Built for real life: Quick workouts designed to fit busy schedules—no commute, no excuses.

    • Scalable for any level: From beginner-friendly sessions to advanced challenges, it grows with you.

    • Smart structure: Progressive overload, supersets, and EMOM/AMRAP finishers.

    • Full-body strength at home: Train with dumbbells, bands, or just your bodyweight.

    • Glute & core focus: Strategic emphasis on core control and posterior chain strength.

    • Minimal space, maximum impact: All you need is a small area—and commitment.

    Perfect for busy professionals, parents or caretakers, work-from-home warriors, and anyone seeking flexible, effective workouts.

    Tap to explore the Lite, VIP, and Elite plans and complete your purchase directly in the app.

What Real Users Are Saying

  • After 5+ years of training, I finally found an app that matches my pace. The structure, the progressions, the results—everything feels professional. And the constant updates keep it fresh and challenging.

    Melissa, 26 years

  • I like the programs because they’re super straightforward, well put together, and no fluff. I use the OYS App every day — it’s become my main training tool. And the best part is I can message Stefi directly, ask questions, even share my progress.

    Carlos, 32 years.

  • I’ve tried several platforms, but none kept me this consistent. The app’s structure is really solid. I’ve been using it for 4 months and highly recommend it.

    Vanessa, 29 years.

Training and Nutrition
All in One Place with the OYS App

Along with your training programs, the app includes a full nutrition section to boost your results. You’ll unlock it after purchasing your program and downloading the app.
But why wait? Fill out the form now and find out how many calories you need per day with our smart calculator.

FAQ – Everything You Need to Know

  • Not necessarily! The app offers both gym-based programs and an at-home option called "Own It From Home" that uses minimal equipment. You can choose what fits your lifestyle.

  • Yes! Whether you're just starting out or returning after a break, each program is structured with progression in mind. You’ll be guided step-by-step to train safely and effectively.

  • Yes! The app provides macro-friendly recipes, simple meal suggestions, and guidance to help you eat well while supporting your training.

  • Yes, we offer a 7-day free trial so you can explore all features.

  • Inside the app, you’ll find detailed descriptions for each program, what it focuses on, who it’s best for, and what type of equipment you’ll need. If you want extra help deciding, you can also book a 1:1 consultation with Stefi for a personalized recommendation.