Your workout.
Built in seconds.

How the workout generator works

Choose your goal, experience, time and the equipment you have. The generator picks exercises that fit, puts the big compound lifts first, and sets the sets, reps and rest to match your goal. Building muscle uses moderate reps and longer rest. Strength uses heavier, lower-rep sets. Fat-burning sessions use circuits and intervals to keep you moving.

Every workout includes a warm-up and a cool-down. You can swap any exercise for another that trains the same muscles, reshuffle the whole session, and save or share it. Shared links open exactly the same workout.

Single workout or weekly plan

Pick a single workout when you just need a session for today. Pick a weekly plan for 2 to 6 training days. Two or three days use full-body sessions, four days use an upper and lower split, and five or six days add push, pull and leg days. The plan shows how many weekly sets each muscle gets, so you can see your training is balanced.

Working around niggles

Use “Go easy on” to leave out exercises that load your knees, lower back, shoulders or wrists, or to remove jumping. This is a simple filter, not medical advice. If something hurts, stop and get it checked by a GP or physiotherapist.

Follow along with workout mode

Press “Start workout” for a step-by-step view: one exercise at a time, a rest timer that counts down with a sound and vibration, and a running clock. On most phones the screen stays awake while you train.

Questions

Is the workout generator free? Yes. There is no sign-up and nothing is sent anywhere. Saved workouts stay in your browser.

How heavy should I lift? Pick a weight that lets you finish every set in the rep range with one to three reps left in the tank. When you can do the top of the range on every set, add a little weight.

How often should I change my workout? Keep the same main exercises for four to eight weeks so you can measure progress, then swap a few for variety.