Home workout routines

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Training at home does not mean giving up results. With bodyweight, resistance bands or a pair of dumbbells you can apply progressive overload just like in a gym: adding reps, cutting rest, slowing the eccentric phase or moving to harder variations. These routines are generated using only the equipment you say you have.

68 exercises available for this setup

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

Generate my free routine

Other training setups

• Beginner workout routines
• Intermediate workout routines
• Advanced workout routines
• Dumbbell workout routines
• Full gym workout routines

⚡ Create your free routine in 60s

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