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Workout generator

Tell it your goal, your time and what you’ve got. Get a complete routine with sets, reps and rest, ready to train.

Goal
Focus
Time
Equipment bodyweight is always included

30-minute full body workout, dumbbells

  • 4 exercises
  • 27 min
  • Straight sets

Moderate weight, 8 to 12 reps, close to failure.

Warm-up 3 minutes: easy cardio, then 2 light sets of the first exercise

  1. 1
    Goblet squatQuads, glutes
    3 × 6 to 10 repsRest 90s
  2. 2
    Dumbbell bench pressChest, triceps
    3 × 6 to 10 repsRest 90s
  3. 3
    Dumbbell Romanian deadliftHamstrings, glutes
    3 × 10 to 12 repsRest 60s
  4. 4
    Chest-supported dumbbell rowUpper back
    3 × 10 to 12 repsRest 60s

Cool-down 3 minutes of easy walking and stretching

How the workout generator builds your routine

Every focus has a running order of movement patterns. A full-body day goes squat, horizontal push, hinge, horizontal pull, lunge, overhead press and so on. Push, pull and leg days, core, glutes and arms each have their own order. The generator fills each slot with an exercise you can do with the equipment you ticked, favoring loaded versions when you have weights.

Your goal then sets the dose:

  • Build muscle: 3 to 4 sets of 6 to 12 reps, 60 to 90 seconds rest. The biggest lifts come first.
  • Get stronger: 4 sets of 4 to 6 reps on the first two compound lifts with 2.5 minutes rest, then lighter accessory work.
  • Burn fat: a timed circuit, 40 seconds on and 20 seconds off, with a conditioning move every fourth exercise.
  • Endurance: 2 sets of 15 to 20 reps with short rests.

Finally it adds exercises until your time runs out, counting work, rest and setup, so a 20-minute session really fits in 20 minutes.

Make it work for you

  • Don’t like an exercise? Tap the swap icon next to it for another one that trains the same pattern.
  • Repeat it. Run the same routine 2 to 3 times a week for 3 to 6 weeks and add a little weight or a rep each time.
  • Pick weights you can control. Finish each set with 1 to 3 good reps left. If you need your max for heavy lifts, use the one rep max calculator.
  • Plan your week. Not sure how to split upper, lower, push and pull days? Read the workout split guide.

Frequently asked questions

Is this workout generator free?

Yes. There's no sign-up and no limit. Generate as many workouts as you like, swap any exercise, and copy or share the routine.

How does the generator pick exercises?

Each focus has a running order of movement patterns, for example squat, push, hinge, pull for a full-body day. The generator fills those slots with exercises that match your equipment, then sets reps, sets and rest from your goal and fits as many exercises as your time allows.

How many sets and reps should I do to build muscle?

For most people, 3 to 4 sets of 6 to 12 reps per exercise, finishing each set with 1 to 3 reps left in reserve, with 60 to 90 seconds of rest. That's what the Build muscle goal prescribes.

Can I do these workouts at home with no equipment?

Yes. Leave every equipment option unticked and you'll only get bodyweight exercises: squats, lunges, push-ups, doorframe rows, planks and similar moves.

How often should I generate a new workout?

Keep the same routine for 3 to 6 weeks and add weight or reps each session. Changing exercises every day makes it hard to track progress. Use the Shuffle button when you start a new block, or swap single exercises you don't like.