Advanced workout routines

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After several years of training the margin for progress narrows and more precision is needed. These routines use periodisation: volume and intensity are not constant but climb for a few weeks and then drop to allow supercompensation. They also add more accessory work to target specific weak points instead of always repeating the same basics.

Pick your goal and the days you can train. Each routine is generated with periodisation, effort control (RIR) and automatic progression.

Choose your goal

Hypertrophy

• Hypertrophy · 2 days
• Hypertrophy · 3 days
• Hypertrophy · 4 days
• Hypertrophy · 5 days
• Hypertrophy · 6 days

Strength

• Strength · 2 days
• Strength · 3 days
• Strength · 4 days
• Strength · 5 days
• Strength · 6 days

Fat loss

• Fat loss · 2 days
• Fat loss · 3 days
• Fat loss · 4 days
• Fat loss · 5 days
• Fat loss · 6 days

Body recomposition

• Body recomposition · 2 days
• Body recomposition · 3 days
• Body recomposition · 4 days
• Body recomposition · 5 days
• Body recomposition · 6 days

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Other training setups

• Beginner workout routines
• Intermediate workout routines
• Home workout routines
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• Full gym workout routines

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AI gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.