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AI Program Generator
Generates a full training program based on your goal, experience level, equipment, and schedule.
🏋️
Strength
Power & muscle
💪
Hypertrophy
Size & aesthetics
⚡
HIIT / Fat Loss
Burn & condition
🏃
Endurance
Cardio & stamina
🤸
Calisthenics
Bodyweight mastery
🥊
Athletic / Sport
Performance focused
⚖️
Recomposition
Fat loss + muscle
🧘
Mobility / Recovery
Flexibility & repair
Day 1 - Upper Body Push
Strength Focus · 60-75 min · Full Gym
Warm-Up · 5-8 min
• Arm circles: 20 forward, 20 backward
• Band pull-aparts: 2x20
• Shoulder rotations: 2x15 each direction
• Light empty bar bench press: 2x10
• Band pull-aparts: 2x20
• Shoulder rotations: 2x15 each direction
• Light empty bar bench press: 2x10
Rest Timer
2:00
Exercise 1 · Compound
Barbell Bench Press
4 sets · 4-6 reps · RPE 8
🎯
Primary mover for chest development and horizontal pushing strength. Keep shoulder blades retracted and depressed throughout. Drive feet into the floor.
SetTargetWeightDone
1
4-6 reps
2
4-6 reps
3
4-6 reps
4
4-6 reps
Exercise 2 · Compound
Overhead Press (Barbell)
4 sets · 5-7 reps · RPE 8
🎯
Primary shoulder builder. Brace core hard. Don't hyperextend lower back. Lock out overhead fully.
SetTargetWeightDone
15-7 reps
25-7 reps
35-7 reps
45-7 reps
Exercise 3 · Accessory
Incline DB Press
3 sets · 8-12 reps · RPE 7
💪
SetTargetWeightDone
18-12
28-12
38-12
Exercise 4 · Accessory
Cable Lateral Raises
3 sets · 12-15 reps · RPE 7
💪
SetTargetWeightDone
112-15
212-15
312-15
Exercise 5 · Isolation
Tricep Pushdowns (Cable)
3 sets · 12-15 reps · RPE 7
🔥
SetTargetWeightDone
112-15
212-15
312-15
All sets logged. Ready to finish?
Workout History
📊
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