ONE SESSION
Single workout
Choose your goal, experience, equipment and target muscles to create a workout for today.
Build your next workout
Generate a workout, plan your week, or build every set yourself.
No account needed. Drafts stay on this device. You can choose to copy saved plans to a free account.
A COMPLETE WEEK
Weekly routine
Arrange training and rest days into a weekly routine that fits your schedule.
EVERY SET, YOUR CHOICE
Manual workout builder
Add exercises yourself, adjust sets and reps, and see your planned muscle volume.
Dumbbell upper / lower
Alternate upper- and lower-body sessions over four training days.
IntermediateGain muscle4 days / week
Dumbbell upper body
3 sets × 8–12
75s rest · Dumbbells3 sets × 8–12
75s rest · Dumbbells3 sets × 8–12
75s rest · Dumbbells3 sets × 8–12
75s rest · Dumbbells3 sets × 8–12
75s rest · Dumbbells