Ready-made plans written end to end — days, split and weekly rhythm are already decided. Pick one and we fit the exercises, weights and volume to your kit, level and injuries.
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Shows plans that suit that level
How the week is laid out
Plans that train these
Only plans your kit fully covers
Nothing matches all of that. Loosen a filter — or build a program from scratch.
Taken from plans somebody wrote down and published. The sets and reps are the author's and stay as written; exercises are swapped only for what your kit can actually cover, and the program page counts every swap.
Five core moves back to back — a quarter of an hour, no kit
Twenty named lifts, three days a week, nothing but dumbbells
Five days, one big lift each, the rest is support
These programs were written by AI, not taken from a published plan, and nobody has checked them against a source. They are being replaced by published ones. A program you have already started keeps working in your cabinet even after its card leaves this page.
Five gym days a week — push, pull, legs, upper, lower
Four sessions a week, nothing but the floor and your bodyweight
One bell, three days a week, ten weeks of full-body work
Bar and parallel bars — build the base for the skills
A pair of dumbbells, three full-body days, heavier every week
Four short, dense sessions a week with whatever you have
A bar, the floor, and eight weeks to your first pull-up
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.