Four Programs. Pick by Where You Train.
Three questions put you on the right one: where you train, how long you've been lifting, and how many days you have.
Don't Panic is a training app for men. Inside The Shift there are four programs, each built for a place: a full gym, a home gym, a hotel room. They all run on the same rules: one top set per lift at RPE 7, rest timed to the lift, reps first and then weight.
The four
THE SPLIT
Chest, back, legs and delts over eight days. Two rotations, each closed by a rest day.
FOUNDATION
Full body, Day A and Day B, about 45 minutes. For men starting out or coming back.
GARAGE
Upper and lower, built for a rack, a barbell, a bench, light dumbbells, a band and a cable station.
ROAD
Thirty minutes. The floor, a chair and one band.
How the app picks yours
Three questions. Train in a hotel or anywhere: ROAD. Train at home: GARAGE. In a full gym with under a year of lifting, or coming back: FOUNDATION. A year or more and three days a week: FOUNDATION. A year or more and four days or more: THE SPLIT.
The rules every program shares
- One top set at RPE 7. Three reps left in the tank. Every set before it is a step up in weight. More on RPE.
- Rest by the lift. 3 to 5 minutes on big compound lifts, 1 to 2 on single-muscle lifts. ROAD runs a fixed 60 seconds. More on rest.
- Reps first, then weight. Hit the top of the rep range on the top set, then add weight and drop back to the bottom of the range. More on progression.
- Every lift has a swap. No exercise is mandatory. The movement pattern is what matters.
- Deload every 4 to 6 weeks. Same program, half the volume.
Each program page shows who it's for, the week, and Day 1 in full. The rest of the cycle, the log, the next-weight call and the rest timer live inside The Shift. The Shift is $6 a week ($26 USD billed monthly, founding price).
Emil Pasini