Strength
Workout Routine Generator
Generate a personalised training plan based on your goal, level and available days.
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💡 Tips
How does the generator work?
Based on your goal, experience level and available days, the generator selects the most suitable training structure: full body, upper/lower split, push-pull-legs or muscle group specialisation.
What is it based on?
Exercises and parameters (sets, reps, rest) follow NSCA guidelines and current scientific evidence on strength and hypertrophy training.
Formula
Structure = f(goal, level, available days)⚠️ Limitations
The generated routine is a starting point. A personal trainer can adapt it to your physical limitations, available equipment and preferences.
FAQ
How many days per week should I train?
3–4 days are sufficient for most goals. More days require better periodisation and recovery.
Can I combine cardio and weights on the same day?
Yes, but do weights first if the goal is strength or mass. Subsequent cardio does not significantly impair results.
How often should I change my routine?
Every 8–12 weeks is a good cycle. Change exercises while keeping the main movement patterns.
Do I need supplements to follow this routine?
Not necessary. A balanced diet with sufficient protein (1.6–2.2 g/kg) is enough.