Workout routine generator: hypertrophy, strength, fat loss and body recomposition plans 100% personalised, based on scientific periodization, in seconds.
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.
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, 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. The reasoning behind each rule (RIR, volume per muscle group, deload) is explained in the methodology.
Guides and articles based on scientific evidence on hypertrophy, strength training, fat loss and muscle recovery. Real expert-written content, no myths.
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We will send you service emails (verification, security) and, at most, 3 one-time reminders (one if you don't generate your first routine and two if you stop using your account). You can disable reminders via the link included in any of those emails.
Enter your email and we will send you a code.
Fill the form — your personalized plan will be ready in seconds
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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