FitnessAIFull body workout routines
In a full body routine every session trains the whole body. It pays off most when you train few days a week, because a muscle trained two or three times with moderate sets progresses more than one trained once with many. The engine assigns it when you train one or two days, and also on three days if you are a beginner: early on, repeating the basic patterns often teaches more than splitting them up.
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
Fat loss
Body recomposition
- Body recomposition · 2 days
- Body recomposition · 3 days
- Body recomposition · 4 days
- Body recomposition · 5 days
- Body recomposition · 6 days
Other training setups
- Beginner workout routines
- Intermediate workout routines
- Advanced workout routines
- Home workout routines
- Dumbbell workout routines
- Full gym workout routines
- Push pull legs (PPL) routines
- Upper lower workout routines
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.