What the routine generator asks you, what it does with each answer and what you get at the end: hypertrophy, strength, fat loss or recomposition plans built from your data.
or just try it, that works too
The form has five screens, and then you train. This is what you decide on each one and how the engine uses it to build your routine.
A real week generated by the engine — intermediate, hypertrophy, 4 days of 60 minutes: what you decide, what it measures and the first session it produces.
Each session lists its exercises with sets, reps, RIR and rest, plus the warm-up if you asked for one.
The plan is organised in four-week mesocycles. If you are starting, choose week 1. Each following week, come back to the generator with the same details and the next week: sets per exercise go up in weeks two and three, the reps-in-reserve margin tightens (from 3-4 to 1-2), and week four is a deload with lighter loads so your body can recover.
After the deload, a new mesocycle starts from week 1, building on the progress you have made. Adding sets gradually has a basis: in the meta-analysis by Schoenfeld, Ogborn and Krieger (2017), more weekly sets per muscle translated into more growth. The reasoning behind each rule (RIR, volume per muscle group, deload) is explained in the methodology.
Guides on hypertrophy, strength, fat loss and recovery, each with the studies behind it cited at the end.
every one cites its studies
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We will send you service emails (verification, security) and, at most, 4 one-time reminders (one if you don't generate your first routine and, if you stop signing in, one each at 7, 30 and 90 days). If you don't want them, tick the box below; you can also turn them off from your account or via the link in any of those emails.
Five steps and your personalized plan is ready. You can go back at any point.
five short steps, no rush
Basic info to calibrate your routine precisely
Define the direction of your training
Set your weekly availability
The engine adapts the exercise library based on the equipment you have available.
If disabled, the routine, PDF and email will not include the warm-up section.
Customise the exercises in your routine (optional)
Exercises you enjoy the most. We will prioritise them in the selection — they will appear more often in your routine if they fit your goal.
✓ Top priority · higher frequencySelect the exercises you want to include in your routine
Specific exercises you want out of your routine. We swap them for others working the same muscle group, so you do not lose that work.
✗ Swapped for an alternativeLeave it empty if there is none you want to avoid
Groups you prefer not to train — by preference, accumulated fatigue or any other reason. We will omit them entirely from your routine.
✗ Omitted from the entire routineIndicate any injured or sensitive area. We will automatically exclude exercises that could aggravate it and apply a safe alternative training protocol.
🛡 Safe protocol activatedInjuries are health data (Art. 9 GDPR). By selecting them you explicitly consent to their processing for the sole purpose of excluding contraindicated exercises. Optional field — you can withdraw consent by removing them. More info in the Privacy Policy.
The groups you want to develop most. They will receive +1 set per exercise, more selected exercises and a priority position in the session.
★ +1 extra set · priority positionReview your settings before generating
The name will appear in your history, PDFs and emails.
Your session of the day, set by set
⚠️ You train at your own risk. Suggested loads are guidance only: increase them only if your technique is solid and pain-free. This does not replace advice from a medical professional or trainer. If you feel pain or get injured, stop and consult a specialist.
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