https://theprogramme.fit 2026-04-22T11:54:40.556Z weekly 1 https://theprogramme.fit/quiz 2026-04-22T11:54:40.556Z monthly 0.9 https://theprogramme.fit/pricing 2026-04-22T11:54:40.556Z monthly 0.8 https://theprogramme.fit/login 2026-04-22T11:54:40.556Z monthly 0.5 https://theprogramme.fit/exercises 2026-04-22T11:54:40.556Z weekly 0.9 https://theprogramme.fit/exercises/barbell-bench-press 2026-04-22T06:10:38.583Z monthly 0.7 https://theprogramme.fit/exercises/dumbbell-bench-press 2026-04-22T06:10:39.153Z monthly 0.7 https://theprogramme.fit/exercises/incline-barbell-bench-press 2026-04-22T06:10:39.707Z monthly 0.7 https://theprogramme.fit/exercises/incline-dumbbell-bench-press 2026-04-22T06:10:40.263Z monthly 0.7 https://theprogramme.fit/exercises/push-up 2026-04-22T06:10:40.821Z monthly 0.7 https://theprogramme.fit/exercises/arnold-press 2026-04-22T06:10:44.723Z monthly 0.7 https://theprogramme.fit/exercises/dips-parallel-bar 2026-04-22T06:10:41.378Z monthly 0.7 https://theprogramme.fit/exercises/machine-chest-press 2026-04-22T06:10:41.942Z monthly 0.7 https://theprogramme.fit/exercises/cable-crossover 2026-04-22T06:10:42.497Z monthly 0.7 https://theprogramme.fit/exercises/barbell-overhead-press 2026-04-22T06:10:43.054Z monthly 0.7 https://theprogramme.fit/exercises/dumbbell-shoulder-press 2026-04-22T06:10:43.611Z monthly 0.7 https://theprogramme.fit/exercises/push-press 2026-04-22T06:10:44.165Z monthly 0.7 https://theprogramme.fit/exercises/machine-shoulder-press 2026-04-22T06:10:45.277Z monthly 0.7 https://theprogramme.fit/exercises/barbell-bent-over-row 2026-04-22T06:10:45.834Z monthly 0.7 https://theprogramme.fit/exercises/dumbbell-bent-over-row 2026-04-22T06:10:46.390Z monthly 0.7 https://theprogramme.fit/exercises/seated-cable-row 2026-04-22T06:10:46.946Z monthly 0.7 https://theprogramme.fit/exercises/chest-supported-dumbbell-row 2026-04-22T06:10:47.501Z monthly 0.7 https://theprogramme.fit/exercises/inverted-row 2026-04-22T06:10:48.058Z monthly 0.7 https://theprogramme.fit/exercises/face-pull 2026-04-22T06:10:48.616Z monthly 0.7 https://theprogramme.fit/exercises/t-bar-row 2026-04-22T06:10:49.173Z monthly 0.7 https://theprogramme.fit/exercises/pull-up 2026-04-22T06:10:49.733Z monthly 0.7 https://theprogramme.fit/exercises/chin-up 2026-04-22T06:10:50.288Z monthly 0.7 https://theprogramme.fit/exercises/lat-pulldown 2026-04-22T06:10:50.843Z monthly 0.7 https://theprogramme.fit/exercises/straight-arm-pulldown 2026-04-22T06:10:51.400Z monthly 0.7 https://theprogramme.fit/exercises/assisted-pull-up 2026-04-22T06:10:51.955Z monthly 0.7 https://theprogramme.fit/exercises/conventional-deadlift 2026-04-22T06:10:52.512Z monthly 0.7 https://theprogramme.fit/exercises/romanian-deadlift 2026-04-22T06:10:53.066Z monthly 0.7 https://theprogramme.fit/exercises/sumo-deadlift 2026-04-22T06:10:53.622Z monthly 0.7 https://theprogramme.fit/exercises/good-morning 2026-04-22T06:10:54.186Z monthly 0.7 https://theprogramme.fit/exercises/barbell-hip-thrust 2026-04-22T06:10:54.741Z monthly 0.7 https://theprogramme.fit/exercises/kettlebell-swing 2026-04-22T06:10:55.297Z monthly 0.7 https://theprogramme.fit/exercises/single-leg-romanian-deadlift 2026-04-22T06:10:55.855Z monthly 0.7 https://theprogramme.fit/exercises/glute-ham-raise 2026-04-22T06:10:56.411Z monthly 0.7 https://theprogramme.fit/exercises/barbell-back-squat 2026-04-22T06:10:56.969Z monthly 0.7 https://theprogramme.fit/exercises/barbell-front-squat 2026-04-22T06:10:57.524Z monthly 0.7 https://theprogramme.fit/exercises/goblet-squat 2026-04-22T06:10:58.079Z monthly 0.7 https://theprogramme.fit/exercises/bulgarian-split-squat 2026-04-22T06:10:58.637Z monthly 0.7 https://theprogramme.fit/exercises/hack-squat-machine 2026-04-22T06:10:59.195Z monthly 0.7 https://theprogramme.fit/exercises/leg-press 2026-04-22T06:10:59.753Z monthly 0.7 https://theprogramme.fit/exercises/zercher-squat 2026-04-22T06:11:00.307Z monthly 0.7 https://theprogramme.fit/exercises/walking-lunge 2026-04-22T06:11:00.863Z monthly 0.7 https://theprogramme.fit/exercises/reverse-lunge 2026-04-22T06:11:01.424Z monthly 0.7 https://theprogramme.fit/exercises/lateral-lunge 2026-04-22T06:11:01.980Z monthly 0.7 https://theprogramme.fit/exercises/step-up 2026-04-22T06:11:02.537Z monthly 0.7 https://theprogramme.fit/exercises/forward-lunge 2026-04-22T06:11:03.092Z monthly 0.7 https://theprogramme.fit/exercises/pistol-squat 2026-04-22T06:11:03.648Z monthly 0.7 https://theprogramme.fit/exercises/single-leg-hip-thrust 2026-04-22T06:11:04.206Z monthly 0.7 https://theprogramme.fit/exercises/barbell-bicep-curl 2026-04-22T06:11:04.762Z monthly 0.7 https://theprogramme.fit/exercises/dumbbell-bicep-curl 2026-04-22T06:11:05.316Z monthly 0.7 https://theprogramme.fit/exercises/hammer-curl 2026-04-22T06:11:05.873Z monthly 0.7 https://theprogramme.fit/exercises/cable-bicep-curl 2026-04-22T06:11:06.430Z monthly 0.7 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2026-04-22T06:11:12.546Z monthly 0.7 https://theprogramme.fit/exercises/leg-extension-machine 2026-04-22T06:11:13.100Z monthly 0.7 https://theprogramme.fit/exercises/standing-calf-raise-machine 2026-04-22T06:11:13.654Z monthly 0.7 https://theprogramme.fit/exercises/seated-calf-raise-machine 2026-04-22T06:11:14.212Z monthly 0.7 https://theprogramme.fit/exercises/hip-abduction-machine 2026-04-22T06:11:14.769Z monthly 0.7 https://theprogramme.fit/exercises/hip-adduction-machine 2026-04-22T06:11:15.327Z monthly 0.7 https://theprogramme.fit/exercises/glute-kickback-cable 2026-04-22T06:11:15.882Z monthly 0.7 https://theprogramme.fit/exercises/plank 2026-04-22T06:11:16.437Z monthly 0.7 https://theprogramme.fit/exercises/side-plank 2026-04-22T06:11:16.991Z monthly 0.7 https://theprogramme.fit/exercises/hanging-leg-raise 2026-04-22T06:11:17.550Z monthly 0.7 https://theprogramme.fit/exercises/ab-wheel-rollout 2026-04-22T06:11:18.105Z monthly 0.7 https://theprogramme.fit/exercises/pallof-press 2026-04-22T06:11:18.661Z monthly 0.7 https://theprogramme.fit/exercises/bird-dog 2026-04-22T06:11:19.232Z monthly 0.7 https://theprogramme.fit/exercises/dead-bug 2026-04-22T06:11:19.790Z monthly 0.7 https://theprogramme.fit/exercises/russian-twist 2026-04-22T06:11:20.345Z monthly 0.7 https://theprogramme.fit/exercises/cable-crunch 2026-04-22T06:11:20.901Z monthly 0.7 https://theprogramme.fit/exercises/landmine-twist 2026-04-22T06:11:21.455Z monthly 0.7 https://theprogramme.fit/exercises/farmers-carry 2026-04-22T06:11:22.013Z monthly 0.7 https://theprogramme.fit/exercises/suitcase-carry 2026-04-22T06:11:22.567Z monthly 0.7 https://theprogramme.fit/exercises/worlds-greatest-stretch 2026-04-22T06:11:23.123Z monthly 0.7 https://theprogramme.fit/exercises/90-90-hip-rotation 2026-04-22T06:11:23.681Z monthly 0.7 https://theprogramme.fit/exercises/couch-stretch 2026-04-22T06:11:24.239Z monthly 0.7 https://theprogramme.fit/exercises/cat-cow-stretch 2026-04-22T06:11:24.795Z monthly 0.7 https://theprogramme.fit/exercises/decline-push-up 2026-04-22T06:11:25.357Z monthly 0.7 https://theprogramme.fit/exercises/incline-push-up 2026-04-22T06:11:25.917Z monthly 0.7 https://theprogramme.fit/exercises/kettlebell-deadlift 2026-04-22T06:11:26.473Z monthly 0.7 https://theprogramme.fit/exercises/band-pull-apart 2026-04-22T06:11:27.028Z monthly 0.7 https://theprogramme.fit/exercises/banded-glute-bridge 2026-04-22T06:11:27.584Z monthly 0.7 https://theprogramme.fit/exercises/pec-deck-fly 2026-04-22T06:11:28.140Z monthly 0.7 https://theprogramme.fit/exercises/seated-row-machine 2026-04-22T06:11:28.696Z monthly 0.7 https://theprogramme.fit/exercises/glute-bridge-bodyweight 2026-04-22T06:11:29.251Z monthly 0.7 https://theprogramme.fit/exercises/back-extension-hyperextension 2026-04-22T06:11:29.805Z monthly 0.7