Work the hand you've been dealt.

Five suits

Push, Pull, Legs, Core, and Cardio. Train a single suit, combine suits with a Combo workout, or bring them all together for Full Body.

• Push — chest, shoulders and triceps.
• Pull — back, biceps and pulling strength.
• Legs — quads, glutes, hamstrings and calves.
• Core — abs, obliques and trunk stability.
• Cardio — conditioning, endurance and heart rate.

Suits are marked by shape as well as colour, so they are still distinguishable if colour is hard to read at arm’s length.

Four ways to deal

The workout type decides how many cards you get and which suits they come from.

• Single suit — 5 or 7 cards. One suit, on its own. Push day, pull day, legs day — or a short core session because that is what the evening allows. You choose whether it deals five cards or seven.
• Combo — 6 cards. Two suits, three cards from each. The classic pairings work — push and pull, legs and core — but nothing stops you putting cardio with anything. Always six cards, so the session length is predictable.
• Full Body — Engager — 5 cards. All five suits, one card each. The whole body in the smallest sensible session. This is the one to deal when the honest choice is between a short workout and no workout.
• Full Body — Blaster — 10 cards. All five suits, two cards each. A long, complete session — and the hand is fully shuffled, so you are not working through the suits in order.

Circuits, and the Wild Card

A circuit is one pass through the hand you were dealt. You choose between one and five before you start — three is the default — and the app estimates the time for a single circuit so you know what you are committing to before you commit to it.

Want to raise the stakes? Draw a Wild Card and its challenge lands in your final circuit, when you are already tired and it counts for most. It is optional, every time.

What you actually need

Room to move. Foundations is bodyweight only — no equipment at all. Progressions adds a set of resistance bands, and there they are the one piece of kit we insist on — without them its Pull suit cannot be dealt properly, and a training system with a missing suit is not a system.

A pull-up bar and parallel bars are optional. Switch them off in the app and the deck deals around them — you are not shown cards you have no way to do.

What one resistance band actually covers →

Two decks

• Foundations (FNDS) — Beginner bodyweight · 60 cards. The place to start if you are new to training or coming back after time away. Build the foundation for everything that follows.
• Progressions (PROG) — Advanced bodyweight & resistance bands · 62 cards. For those ready for more challenging movements, greater resistance, and more variation.

The two decks share no exercises, and each keeps its own history. A subscription gives one person access to one deck.

It keeps the record, and it works with no signal

The timer runs from a real clock rather than counting ticks, so it survives your phone locking mid-set — and the exercises you have ticked off are saved as you go, not at the end. Every completed workout is logged automatically: what you trained, when, and how it balanced across the five suits.

Installed on your phone, DRAWorkout deals a full hand with no signal at all, card images included. Sessions you finish offline sync the next time you have a connection.