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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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.
Your latest saved routines
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The terms of use of the routine generator and the assistant: a free service that does not replace advice from a healthcare professional.
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