Intermediate workout routines

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Once you have the basic technique down and several months of training, progress stops being automatic. At this level the work is organised around weekly volume per muscle group and controlling proximity to failure (RIR). These routines spread the work across more sessions so each muscle is trained frequently enough without piling up unnecessary fatigue.

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
• Advanced 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.