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Workout routine generator

Choose a reference character (or none), your level, the days and the equipment. You will get a table with sets, reps and rest, alternatives and a reasonable progression. Session length, goal, cardio and limits are under

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How it works and where the data comes from

How it works

There are 73 exercises organized by movement pattern (squat, hip hinge, push, pull…), equipment and level. The generator splits the days in a sensible way (full body for 2 or 3 days; upper and lower for 4; push, pull and legs for 5 or 6) and fits the session to the time available.

Reps, rest and progression follow ACSM (2009) ranges: 8 to 12 reps to start, heavier weights and fewer reps for strength, and a 2 to 10% load increase when you can do one or two more reps than planned. Sets use reps in reserve (RIR) instead of specific weights.[1]

Limits

The generator does not know your body, your injuries or your technique. It prescribes no loads, promises no results and does not replace a coach. If you have pain, an injury or an illness, check with a professional first.

For strength work, WHO recommends muscle-strengthening activities involving the major muscle groups on at least two days a week.[2]

Frequently asked questions

What is RIR?
It stands for reps in reserve: the repetitions you would have left at the end of a set. RIR 2 means you could do 2 more with good form. It is how you choose the weight without the generator fixing it.
Can I swap an exercise?
Each exercise shows an alternative. Change the level, equipment or limits (knees, shoulders, jumping) to get other options.
How do I save the routine?
Copy the link (it saves your options), copy the routine as text or print it. Your “done” ticks are saved in this browser; “Show technique and alternatives” expands the explanation of each exercise.

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Sources (2)

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670
  2. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi:10.1136/bjsports-2020-102955

Date this page was reviewed: October 20, 2026. If you spot a mistake, let us know from the contact page.

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Informational content for healthy adults: it is not medical advice or a personalized diet or training plan, and it does not replace a health, nutrition or training professional. Health notice. If you are a rights holder and want to raise a claim, see the methodology or write from the contact page.