💪 MuscleTrain
Home
Exercises
Generate Program
Generate Training Program
Fill in your details and get a personalised workout plan.
Age
Sex
Male
Female
Weight (kg)
Height (cm)
Fitness level (1–5)
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
barbell
dumbbell
machine
rings
cable
kettlebell
bodyweight
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
Generate Program