Made by someone who trains too
I'll skip the usual corporate page: there's no company or marketing team behind Progrevia. There's one person who got tired of seeing training plans that cost hundreds of euros, and decided to do something different — a free gym workout generator, honest and grounded in real training science, whether you're after hypertrophy, strength or fat loss.
Who is behind it
Behind Progrevia there is one person, not a company: someone who trains, got tired of paying for generic plans and built the tool they were missing. The method is no secret: volume per muscle group, week-by-week progression and rest periods designed for performance, all explained on the blog with its studies. The site is free, ad-free and available in Spanish, English and French, with one simple goal: training well should not depend on what you can afford.
Why it started
I started out fed up. Fed up with routines that cost a fortune, took an hour to explain and were built for people who live at the gym. I just wanted to train well with the time I have. Since I couldn't find that tool, I built it: I put in what training science actually says —volume, progression, periodization— and set it to work for anyone, not just the usual crowd.
Who it is for
If you're starting out and the gym intimidates you a little, it's for you. If you've spent months repeating the same routine with no changes, it's for you too. You don't need to know what RIR or a mesocycle is: the engine handles that. You bring your data, your days and your gear; Progrevia brings the method.
What it does for you, concretely
You tell it your age, your weight, your goal —hypertrophy, strength, fat loss or recomposition—, how many days you can train, how long you have, your injuries and what equipment you own. With that it builds you a complete routine —exercises, sets, reps, RIR, rest, progression and a RAMP-style warm-up— made to measure. And while you train, the app is right there: you log your weights and sets, you get a rest timer, and you see whether you are really progressing instead of trusting your gut.
How I do it, and what you will not see
I won't sell you magic pills, supplements, or fake countdowns to rush you into buying. If something depends on your consistency, I tell you straight. And when the science isn't clear, I admit it instead of inventing certainty. Every decision the engine makes is explained in the blog and the methodology: you can question it and see what it rests on.
Free, and I mean it
One hundred percent free, for real. No card, no hidden premium tier, no wall that pops up right when you're hooked. I keep the project deliberately lean so it can stay that way. If that ever changed, it would be announced in advance.
What happens under the hood when you hit generate
When you hit generate, you don't get a random routine. There's real periodization underneath: the engine works out your volume per muscle group between the minimum that drives adaptation (MEV) and the most you can recover from (MRV), raises the load with progressive overload week by week, and drops in a deload at the end of the mesocycle so supercompensation happens during rest. It sets RIR and tempo to match your goal, and builds the warm-up with a RAMP-style protocol. None of this is fluff: every piece is grounded in the training literature and spelled out, with references, in the blog and the methodology — in case you like to question where each choice comes from.
Things people discover by using it
There are small things that make a difference and aren't obvious at first. The engine fits the split to your days: full body if you come two or three times, push/pull/legs or upper-lower if you come more. It accounts for your injuries and the gear you have —whether you train in a fully-kitted gym or with two dumbbells at home—. You can take the routine as a PDF or get it by email so it's at hand. And it's fully in Spanish, English and French, with no half-done translations. All of that, again, without paying a cent.
What the method is built on (and why you can trust it)
The engine does not run on opinions or on whatever is trending online. It is built on the strength-training literature: Brad Schoenfeld's work on hypertrophy and volume, the volume models of Mike Israetel and Renaissance Periodization (MEV, MAV, MRV), the protein meta-analyses of Morton and Phillips, and Refalo's reviews on proximity to failure. Every one of those references is cited in the blog, with author, journal and year, so you can check it yourself instead of just taking my word for it.
What you won't find here
You will not see fake reviews or made-up numbers to impress you. I do not sell your data or hand it to anyone: you can export it or delete your account whenever you want. There is no hidden paywall waiting for you to get hooked, and no countdowns to rush you. And I will not promise miracle results in two weeks, because muscle and fat loss respond to months of consistency, not shortcuts. I would rather lose a click today than lose your trust tomorrow.
That's all, nothing more, nothing less. If it helps you train better and smarter, it'll have been worth it.