Step 03of 04 · Train
Workout generator
Get a week of workouts made for your goal, your experience, your free time and the equipment you have.
- A plan for each day
- Sets, reps and rest
- Warm-up and cool-down
- Swap any exercise
Your week
Tap a day to see that workout.
How it works
A real plan, not a random list.
Fits your week
Tell us how many days you can train. We spread your workouts out so each muscle gets time to rest.
The right exercises
Each workout covers the main ways your body moves — squatting, pushing, pulling and more — using only the equipment you have.
Sets and reps for your goal
Fewer, heavier reps to get stronger; more reps to build muscle or lose fat. We fit it all into the minutes you have.
Questions, answered
How many days a week should I work out?
Three days a week is a great start for most people. If you can recover well and enjoy it, four to six days lets you train each part of your body in more detail.
Can I work out at home without equipment?
Yes. Choose “No equipment” and every exercise uses just your body weight. Add dumbbells, bands or a kettlebell and your plan will use them.
What does the swap button do?
It changes an exercise for a similar one that works the same muscles with your equipment — handy if a machine is busy or a move doesn't feel right.
How do I keep improving?
Follow the same week for four to six weeks. When an exercise starts to feel easy, add a rep or a little weight. Then press Shuffle for a fresh plan.
Is it safe for beginners?
Beginner plans use fewer sets and simpler exercises. Start lighter than you think, warm up first, and stop any exercise that hurts.
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Keep the momentum.
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