Beginner workout routines

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If you are starting from scratch, what matters is not the perfect exercise but learning the basic movement patterns and staying consistent. These routines favour movements that are easy to control, with sets kept away from failure so you can focus on technique. Volume is deliberately moderate: at the start you progress fast with little, and doing too much only causes soreness that makes people quit.

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

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

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