Routine builder
A few questions, then a complete plan: split, exercises for your equipment, sets, reps, starting weights, warm-ups and guided stretching. Free, no signup.
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Everything saves to this device. Want a ready-made program instead? The workout library has full multi-week routines you can follow along with for free.
Common questions
Do I need an account?
No. Build the routine, run every workout in your browser, and it saves to this device. A free account adds the things a device can't: the plan goes on a real calendar, every set is logged, your weights carry forward, and the next routine you build starts from your actual lifting numbers.
How are the starting weights chosen?
From one reference lift — the dumbbell you can press for about ten reps — every other exercise is scaled with conservative ratios, then adjusted for the rep count of each set. If you don't know that number, it's estimated from your bodyweight and experience. Signed in, your logged history replaces the estimates for any lift you've done before.
What split do I get?
It depends on the days you pick: two days is full body, three is full body or push/pull/legs, four is upper/lower, five is push/pull/legs plus an upper and a lower day, and six is push/pull/legs twice. Session length trims isolation work first so the main lifts always stay.
Can it include stretching, or build a deload week?
Yes. Pick stretch goals like the pancake, hips, shoulders or neck and choose whether they close each lifting day as a short guided block, run as their own sessions, or both. Choose Stretching & mobility as the goal for stretch-only sessions, or Deload week for a one-week back-off, either lighter lifting at 85% weight and 60% of the sets or a week of long easy holds.
Can I change the exercises?
On this page, rebuild with different answers. In the app, the generated routine is yours to edit — swap any exercise, change sets and reps, reorder days — and the runner's steppers nudge weights and rests for you from session to session.