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Fill in your details and get a personalised workout plan.
Age
Sex
Male
Female
Weight (kg)
Height (cm)
Fitness level
i
1 — Beginner
— Little to no experience in workouts or fitness training.
2 — Novice
— Has started training but is still building a base; can perform basic exercises with moderate weights, or returning after a long break.
3 — Intermediate
— Consistently trains and is in good shape; comfortable with challenging workouts and significant weights.
4 — Advanced
— Experienced athlete capable of high-intensity training with heavy weights or high rep volumes.
5 — Elite
— Peak-condition athlete pushing the limits of strength and endurance.
1 — Beginner
2 — Novice
3 — Intermediate
4 — Advanced
5 — Elite
Goal
Build Muscle
Get Stronger
Improve Endurance
Lose Fat
Program Type
Basic (Full Body)
Push / Pull / Legs
Upper / Lower Split
Days per week
2
3
4
5
6
Weeks
4
8
12
Equipment available
no equipment
barbell
dumbbell
machine
kettlebell
resistance band
rings
bar
parallel bars
plate
stability ball
Target muscle groups
Chest
Back
Shoulders
Upper Arms
Forearms
Quads
Hamstrings
Glutes
Calves
Core
Priority muscle groups
(2× more exercises)
Chest
Back
Shoulders
Upper Arms
Forearms
Quads
Hamstrings
Glutes
Calves
Core
Use Supersets
(antagonist pairing — push + pull without rest)
Sets per superset exercise
(leave empty for goal default)
Generate Program