About
& credits

What HFT is

HFT — High Function Train — is a machine-aware training system built for people who lift around a full-time job. Three or four sessions a week, 45 to 60 minutes each, with a plan that fits the week you actually have rather than the one you'd like.

It is not aimed at competitive athletes, home-gym-only lifters, or anyone looking for a thirty-day transformation. It's for people who know their gym's machines exist but not always how to use them well, and who would rather follow a structure than improvise.

What's free, and what stays free

Everything on this site is free to read and use: the exercise library, the muscle map, the programmes and the training tools. There is no account requirement, no email wall, no trial that quietly becomes a subscription, and no locked features.

Training tools should not be rationed. If that ever changes, it will be stated plainly on this page rather than introduced quietly.

How the library is built

Every exercise in the library carries a target muscle, a list of secondary muscles, the equipment required, and step-by-step form. You can filter by what your gym actually has, which matters more than it sounds — a plan that assumes equipment you don't own is a plan you won't follow.

Entries are checked against manufacturer sources where a machine is brand-specific. Where a movement's classification is uncertain, it stays marked as such rather than being presented as settled fact.

Credits & attribution

The exercise library on this site is built on open data. We are grateful to the maintainers, and the required notices are reproduced in full below.

free-exercise-db

• Author: Joseph Yuan (yuhonas) and contributors
• Source: github.com/yuhonas/free-exercise-db
• Licence: The Unlicense — released into the public domain. No attribution is legally required; it is given here as a courtesy.

This is free and unencumbered software released into the public domain.

Anyone is free to copy, modify, publish, use, compile, sell, or
distribute this software, either in source code form or as a compiled
binary, for any purpose, commercial or non-commercial, and by any
means.

In jurisdictions that recognize copyright laws, the author or authors
of this software dedicate any and all copyright interest in the
software to the public domain. We make this dedication for the benefit
of the public at large and to the detriment of our heirs and
successors. We intend this dedication to be an overt act of
relinquishment in perpetuity of all present and future rights to this
software under copyright law.

THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND,
EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF
MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT.
IN NO EVENT SHALL THE AUTHORS BE LIABLE FOR ANY CLAIM, DAMAGES OR
OTHER LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE,
ARISING FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR
OTHER DEALINGS IN THE SOFTWARE.

For more information, please refer to <http://unlicense.org>

Health disclaimer

The content on this site is general training information, not medical advice. It is not a diagnosis, a treatment plan, or a substitute for professional supervision. If you have a medical condition, are pregnant, or are returning from injury, speak to a qualified professional before starting any programme.

Stop immediately if you experience pain that isn't ordinary muscular fatigue. Estimated numbers produced by the tools here are estimates — they are not a prescription and should not be treated as one.

Contact

Questions, corrections or data issues: hello@highfunction.store