Custom Workout Plan Generator
Select your training goal, available days per week, and equipment to generate a customized, progressive workout schedule.
4-Day Hypertrophy Protocol
Day 1: Upper Body A (Chest & Back Focus)
5 ExercisesDay 2: Lower Body A (Squat & Quads)
4 ExercisesDay 3: Upper Body B (Delts & Arms)
5 ExercisesDay 4: Lower Body B (Deadlift & Posterior Chain)
4 ExercisesProgression Rule: Rest 90 to 120 seconds between compound sets and 60 seconds on isolation sets. Strive for Double Progression: when you hit the top rep count on all sets, add 2.5kg on upper body or 5kg on lower body.
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