Your personalized workout plan in 3 steps
No complications. Fill in your details, our engine processes your profile and generates a scientific gym plan in seconds.
The engine adjusts volume every week
Based on scientific periodization (Israetel et al., 2019). The engine calculates your optimal weekly volume to maximize muscle adaptations without overtraining.
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Scientific volume per muscle groupMEV, MAV and MRV calculated individually for each muscle, to match volume to what each one can absorb and recover from.
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Automatic deload every 4 weeksWeek 4 automatically reduces volume by 50%. Supercompensation occurs during rest — this is where muscle actually grows.
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RIR and tempo controlled by goalReps In Reserve calculated by goal and cycle phase. Hypertrophy RIR 2-4. Strength RIR 0-2. 3s eccentric tempo to maximise muscle damage.
What the engine does, free and without an account
Periodisation, weekly progression and a specific warm-up: what a plan needs to actually work.
Your training plan is waiting
60 seconds · No card · 100% free
Every decision the engine makes has a source
Not a template app. Volume, intensity and fatigue come from explicit rules taken from the training literature, and these are the sources.
Train wherever you want
161 exercises organized by equipment type. The engine automatically selects exercises based on what you have available.
What our users say
Real people training with Progrevia
How it compares to the alternatives
No spin: here's what you get with each option.
| What we compare | Progrevia | Personal trainer | Paid apps | Internet routine |
|---|---|---|---|---|
| Price | Free | €30-60 per session | €10-20 a month | Free |
| Built from your data | Yes | Yes | Partly | No |
| Periodization and deload | Yes · MEV/MAV/MRV | Depends who | Rarely | No |
| Adapts to injuries and gear | Yes | Yes | Partly | No |
| Tracks your progress | Yes | Yes | Yes | No |
| No card, no subscription | Yes | No | No | Yes |
Everything you need to know
We answer the most common questions about Progrevia and how to generate your perfect routine.
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How do I generate a personalised workout routine?
Create your free account (email only), enter your details in the form (age, weight, level, goal, and available days), click "Create my routine" and in under 60 seconds you receive your complete plan. No credit card required.
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Is it really 100% free? No hidden fees?
Yes. Progrevia is completely free: no subscription or credit card, and you can generate the routines you need (your 10 most recent are saved). PDF download and email delivery are also free.
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Are the routines based on real science?
Yes. We apply scientific periodization based on studies by Israetel et al. (2019), Schoenfeld (2010), and Fragala et al. (2019). The engine calculates MEV, MAV, and MRV per muscle group and applies automatic deload every 4 weeks.
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What training structures does it generate?
Progrevia generates 6 structures based on your available days: Full Body (2-3 days), Push-Pull-Legs (3-6 days), Upper-Lower (4 days), Weider (4-5 days), and specific strength routines. Selection is automatic based on your profile.
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Does it include a warm-up for each session?
Yes. Each training day includes a scientific warm-up calculated by the engine: specific joint mobility, progressive muscle activation, and neurological preparation. Tailored to the muscles you will train that day.
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Can I download the routine as PDF or receive it by email?
Yes. You can download your routine as a high-quality PDF with all the details (exercises, sets, reps, technique, rest times) or receive it directly by email. Both options are completely free.
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Does Progrevia work for home workouts without equipment?
Yes. Progrevia generates routines adapted to any situation: full gym, home with dumbbells, bodyweight only, or resistance bands. If you have no gym access, the engine automatically selects calisthenics and bodyweight exercises for each muscle group in your routine.
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How does Progrevia differ from a paid personal trainer?
Progrevia offers personalisation and a scientific foundation inspired by the methodology personal trainers use: periodisation, weekly progressive overload, specific warm-up, and full profile adaptation. It can be a useful alternative if you want a rigorous, free plan, but it does not replace a professional: no one corrects your technique, assesses your physical condition or adapts the plan as you go.
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Does Progrevia adapt routines if I have injuries?
Yes. You can indicate up to 11 contraindication zones (knee, lower back, shoulder, wrist, neck, hip, ankle, elbow, etc.) and Progrevia automatically excludes all exercises that could aggravate those injuries, replacing them with safe alternatives for the same muscle group.
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Does Progrevia work for women?
Yes. Progrevia adapts routines to biological sex. For women, the engine emphasises muscle groups in greater demand (glutes, legs, core) when the goal justifies it, without leaving the scientific foundation. It suits hypertrophy, strength, fat loss, and body recomposition.
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Does Progrevia work in the US, UK, Australia and other English-speaking countries?
Yes. Progrevia works from any browser on any device worldwide, with no installation needed. Available in English, Spanish, and French. The engine and scientific methodology are the same regardless of your country.
Train with intelligence
Your first personalised routine is waiting. In less than 2 minutes you'll have a science-based training plan.