Step 1 — Duration
Pick the time window for today's workout. We'll make every minute count.
20 minutes
A focused, single-muscle quick hit session
30 minutes
Efficient and effective — 1 to 2 muscle groups
45 minutes
A solid session with good volume
1 hour
Full session — train up to 4 muscle groups
1 hour 15 minutes
Extended session for serious volume
1 hour 30 minutes
Max session — high volume, multiple groups
Step 2 — Experience
Be honest — the right volume and exercise selection depends on this.
Beginner
First few weeks or months of consistent training. Still learning the movements.
Intermediate
6+ months of consistent training. Comfortable with most exercises and good form.
Experienced
1+ year of serious, consistent training. Strong mind-muscle connection and solid form.
Step 3 — Muscles
Tap to select, tap again to deselect.
Select up to 4 muscle groups
Step 4 — Equipment
Select everything available to you right now. More options = more exercise variety.
Barbell with bench
Full barbell setup — bench press, squats, deadlifts
Regular barbell (no bench)
Barbell only — overhead press, rows, curls
Dumbbells
A versatile staple — curls, rows, presses, flys
Pull-up bar
Pull-ups, chin-ups, hanging raises
Typical gym machines
Cable station, leg press, lat pulldown, etc.
Bench (no barbell)
Flat/adjustable bench for incline work
Nothing / bodyweight only
No equipment — or just a backpack as a weight