Free tools

Workout generator

A proven structure, taken from a routine widely recommended by the lifting community — filled in with exercises from our own library.

programs available today

FilterAll programs 3 days / week 4 days / week 6 days / week Beginner Intermediate Advanced

The programs

Basic Beginner Routine

Full body3 days / weekBeginner

Six basic movements, three sets each. The shortest path to learning how to load a barbell.

2 sessions · ~20 min

Linear Progression PPL

Push / pull / legs6 days / weekIntermediate

Five distinct sessions, volume on every muscle group twice a week. Demands real availability.

5 sessions · ~46 min

Power Hypertrophy Upper/Lower (PHUL)

Upper / lower4 days / weekAdvanced

Two heavy Power sessions, two lighter Hypertrophy sessions: every muscle group trained twice a week from two different angles.

4 sessions · ~53 min

Nothing fits?

Create a blank session and build it from the exercise library.

Start from scratch →

← See the other programs

Basic Beginner Routine

3 sessions a week, alternating A and B, with at least one rest day between sessions.

Added to your workouts, editable anytime.

A typical week

MonWorkout A
TueRest
WedWorkout B
ThuRest
FriWorkout A
Sat

Informational program, adapt it to your level. Ask a healthcare professional before starting intense physical activity, especially if you have an injury, pain, or a medical condition.

Workout A Workout B

Workout A

~25 min3 exercises · 9 sets

Exercise	Sets × reps	Rest	Load
Barbell Full Squat last set to your max	3 × 5	150 s	To figure out
Bench Press last set to your max	3 × 5	2 min	To figure out
Bent Over Rowing last set to your max	3 × 5	2 min	To figure out

Session volume, by muscle group

Hamstrings3 sets
Chest3 sets
Lats3 sets

How to progress

Add 2.5 kg to upper-body lifts and 5 kg to lower-body lifts each time you complete a session. Deload by 10% if you don't total 15 reps across the 3 sets.