Not sure what to train? Pick the equipment you have and we'll build your program.
Answer a few simple questions, choose the machines and weights you can use, and get a clear plan you can take to the gym.
- No sign-up, no account
- Only uses the equipment you select
- Download each day as an image
Push Day
4 exercises · about 31 min
- Machine Chest Press3 × 8–12 · Rest 90–120 s
- Machine Shoulder Press3 × 8–12 · Rest 90–120 s
- Cable Lateral Raise2 × 10–15 · Rest 60–90 s
- Cable Triceps Pushdown2 × 10–15 · Rest 60–90 s
Every exercise can be changed with one tap.
- exercises in the library
- 230
- pieces of equipment to choose from
- 32
- ways to build a program
- 4
- cost · completely free
- 0
Four ways to plan
New to the gym? Start with the beginner mode — it only asks four simple questions.
- Recommended for beginners
Beginner
Four simple questions, no gym words. We pick a safe, simple plan for you.
Start here By goal
Choose muscle gain, fat loss, strength or general fitness and how often you train.
Plan by goalChoose a split
Pick a training split such as Full Body, Upper/Lower, PPL, Arnold or Bro split.
Choose a splitCustom
Build your own days, exercises, sets, reps and rest. We only give tips, never force changes.
Build my own
Start from the equipment you actually have
Choose equipment by body area, with pictures. Your program only uses what you select — we never guess what your gym has.
Choose my equipment- Dumbbells
- Weight bench
- Barbell
- Squat rack
- Smith machine
- Cable machine
- Resistance band
- Chest press machine
- Pec deck (butterfly)
- Lat pulldown
- Seated row
- Assisted pull-up machine
- Pull-up bar
How it works
Choose a mode and goal
Tell us what you want and how many days you can train.
Choose your equipment
Tap the machines and weights you can use.
Review, change, check
Swap any exercise and see simple tips about your week.
Download for the gym
Save each day as an image on your phone.
More tools
No login — where is my data?
- Your equipment choices and your program are saved only in this browser on this device.
- Nothing is sent to a server, and there is no account.
- If you clear your browser data or switch devices, the saved program will be gone.
- To keep a program for sure, download it as images.