Your personalized routine, in three steps
You fill in a short form, the engine does the maths and hands you a gym plan that is ready to start.
it really takes about a minute
Volume goes up every week, and the fourth eases off
It follows the volume model by Israetel and colleagues (2019): you start near the minimum that works and add sets until it is time to deload.
week 4 eases off on purpose
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Volume worked out muscle by muscleEach group has its minimum effective volume (MEV), its sweet spot (MAV) and its ceiling (MRV). Sets are spread according to what each one can handle and recover from.
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Automatic deload every 4 weeksWeek 4 is a deload: it keeps your sets but lowers the effort to RIR 4-6 and a medium rep range. Fatigue clears and supercompensation happens during rest, which is when muscle actually grows.
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RIR and tempo set by your goalHow many reps you leave in reserve (RIR) depends on your goal and the week of the cycle: 2-4 for hypertrophy, 0-2 for strength. Tempo changes too: 3-0-1-1 when the goal is muscle.
What the engine does for you
What a plan needs to keep working past week two: periodization, progression and a warm-up built for each session.
Calculators and workout tracking
Eleven calculators built on published formulas, with their references and no sign-up, plus a set log that decides your next load.
no sign-up, not even for this
Calories for your goalCalories to maintain, lose fat, build muscle or recomp, all in a single calculation.
Maintenance caloriesYour basal metabolic rate and how much you burn per day based on your activity.
Calorie deficitHow many calories to eat to lose weight, and at what rate, without losing muscle.
Calorie surplusHow many calories to eat to build muscle with minimal fat gain.
Body recompositionLose fat and build muscle at the same time: calories and protein.
Daily proteinGrams of protein per day and per meal based on your goal.
MacrosGrams of protein, fat and carbohydrates for your calories.
One-rep max (1RM)Your estimated 1RM from a single set and the loads for each percentage.
BMIYour body mass index, your category and the healthy weight for your height.
Body fat %Your body fat percentage with a tape measure, using the US Navy method.
Daily waterHow much water to drink a day for your weight and exercise, and how much you sweat.
Your routine is a minute away
Free, no card and no account to try it
Every engine decision has a study behind it
No templates here: volume, intensity and fatigue come from specific rules taken from the training literature. These are the sources.
every number has a study behind it
Train wherever you can
161 exercises sorted by equipment. Tick what you have and the engine only picks from those.
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Full gym
Barbells, machines and cables: the whole library is available.
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At home
Bodyweight or a pair of dumbbells, for when the gym isn't an option.
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Dumbbells
One adjustable pair covers the whole body: chest, back, shoulders, arms and legs.
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Travelling
Bodyweight and resistance bands, so a hotel stay doesn't break the streak.
Progrevia versus the other options
What you get with each option, told straight.
| 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 |
What people usually ask
The questions that come up most about Progrevia and about putting a routine together.
if yours isn't here, write to me
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How do I generate a personalized workout routine?
You don't need an account. Fill in the form (age, weight, level, goal and available days), press "Create my routine" and in under a minute you have the full plan. The account, also free, is for saving it, downloading the PDF or getting it by email.
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Is it free? What does it include?
Yes. Generating routines on Progrevia is free and does not ask for a subscription or a credit card. With the free account your 10 most recent are saved, and PDF download and email delivery are free too.
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What are the routines based on?
On rules taken from the training literature, mainly Israetel and colleagues (2019), Schoenfeld (2010) and Fragala and colleagues (2019). The engine works out the minimum, optimal and maximum volume (MEV, MAV and MRV) for each muscle group and schedules a deload every four 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 session starts with a warm-up built for it: a few minutes of easy cardio, mobility for the joints you are about to use, activation and light sets of the first exercise.
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Can I download the routine as PDF or receive it by email?
Yes, with a free account. The PDF has the exercises, sets, reps, technique and rest times, and you can also email the same routine to yourself.
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Does Progrevia work for home workouts without equipment?
Yes. Progrevia generates routines for a full gym, home with dumbbells, bodyweight only or resistance bands. If you have no gym access, the engine picks 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 follows the way a coach works: periodization, week-by-week progressive overload, a warm-up for every session and a plan fitted to your profile. It's a good option if you want a serious, free plan, but it doesn't replace a professional: nobody corrects your technique, assesses your fitness or changes 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.
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How many days a week should you train to build muscle?
Three to five days works for most people: what matters is not the number of days but the weekly volume per muscle group (around 10-20 effective sets) and being able to keep it up. With 2 days Progrevia builds full body routines; with 4 or more, upper-lower or push pull legs. Tell it the days you really have and the engine spreads the volume across them.
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How many sets and reps should I do per exercise?
It depends on the goal: strength works in 3-6 reps with long rests, hypertrophy in 6-12 and muscular endurance above 12. Progrevia sets the sets, reps and rest of every exercise from your goal and level, and raises them week by week through progressive overload.
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How long does it take to see results at the gym?
The first weeks the gain is mostly neural: you lift more without looking different. Visible change usually shows up between weeks 8 and 12 of consistent training, and depends as much on food and sleep as on training. That is why the routine progresses weekly instead of repeating the same thing.
Your next routine, in a minute
Five short screens, one button, and you walk away with a gym plan built for you. No account needed to try it.
quicker than your warm-up
