Tell us your fitness goal, equipment, and experience level — get a complete weekly training program with exercises, sets, reps, rest times, and a 4-week progression plan.
Generate Your Plan →Full weekly split with warm-up, exercises, cool-down, and progression — not just random exercises.
Build muscle, lose fat, gain strength, improve endurance — each program is optimized for your goal.
Full gym, dumbbells only, bodyweight, home gym, or resistance bands — works with what you have.
Build Muscle, 4 days/week, Full Gym, Intermediate
Hypertrophy-focused with progressive overload
High-intensity circuits with strength preservation
Low rep, heavy compound lifts with long rest
Balanced mix of strength, cardio, and mobility
High rep, minimal rest, cardio integration
Dynamic stretching, yoga flows, mobility work