GymProgress
calendar_monthProgram • 30 days • Personalized

Your strength program, built for you

Enter your weight, height, age and level: GymProgress builds a 4-week plan with illustrated exercises, sets, reps and adapted starting loads. Free and instant.

Build your program

No account needed for the preview. Suggested loads are starting points to adjust to how you feel.

1. Your level
2. What is your main goal?
3. Where do you train?
How long per session?
Program length
4. Sessions per week
Your profile

Weight and age are used to estimate your starting loads; height is used to compute your BMI. These fields are optional — without them, only sets and reps are suggested.

visibilityExample programBeginner · Full body — whole body each session4 weeks · 3 sessions/weekBuild muscle · At the gym · 60 min↑ Enter your profile above and click "Generate" to tailor it to you.
fitness_centerFull body A6 exos
Goblet Squat
Goblet Squat
Legs
3 × 8
Dumbbell Bench Press
Dumbbell Bench Press
Chest
3 × 8
Dumbbell Row
Dumbbell Row
Back
3 × 8
Deadlift
Deadlift
Back
3 × 8
Barbell Curl
Barbell Curl
Arms
3 × 10
Dumbbell Shoulder Press
Dumbbell Shoulder Press
Shoulders
3 × 8
fitness_centerFull body B6 exos
Romanian Deadlift
Romanian Deadlift
Legs
3 × 8
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
Shoulders
3 × 8
Lat Pulldown
Lat Pulldown
Back
3 × 8
Lunges
Lunges
Legs
3 × 8
Overhead Tricep Extension
Overhead Tricep Extension
Arms
3 × 10
Cable Crunch
Cable Crunch
Abs
3 × 10
fitness_centerFull body C6 exos
Hack Squat
Hack Squat
Legs
3 × 8
Push-Up
Push-Up
Chest
3 × 8
Lat Pulldown
Lat Pulldown
Back
3 × 8
Hip Thrust
Hip Thrust
Legs
3 × 8
Rope Overhead Extension
Rope Overhead Extension
Arms
3 × 10
Lateral Raise
Lateral Raise
Shoulders
3 × 10
bookmark_added

Save this program and track your progress

Create a free account to schedule these sessions, start each workout in one tap, log your loads and see your progress week after week.

rocket_launchCreate my free account

How it works

1tune
Enter your profileLevel, goal, location, session length and weekly frequency, then weight, height and age if you want loads.
2auto_awesome
Generate your plan4 weeks of sessions with illustrated exercises, sets, reps and starting loads.
3play_arrow
Train and progressCreate a free account to log your sessions, loads and track your progress.

The method behind your program

A split matched to your frequency

The number of sessions drives the structure: full-body for 2 or 3 sessions (each muscle trained several times), upper/lower for 4, and push/pull/legs for 5 to 6. Each session is built by movement — squat, hip hinge, horizontal and vertical pushes and pulls, core — so no area is left out. The session length you pick sets the number of exercises (4 in 30 min, up to 7 in 75 min).

Foundational exercises first

Each session starts with the big classics — squat, deadlift, bench press, rows, pull-ups or pulldowns, overhead press — followed by isolation work as a complement. Rare or highly technical variations (strongman, Olympic lifts) are never suggested, and beginners first get the easiest versions to learn (goblet squat, dumbbells, machines).

Personalized starting loads

From your bodyweight, level and age, the app suggests a conservative starting load for each exercise. These are only reference points: the right load is the one you control cleanly while keeping one or two reps in reserve.

Progress through overload

Exercises stay the same for the whole block so you can measure your progress. Week after week, reps climb from the bottom to the top of your goal's range, then the load goes up one step (+2.5 kg) and reps start again from the bottom: that's double progression. Logging every set is the best way to know what to beat next time.

Read our training guidesarrow_forward

Frequently asked questions

Is this program really free?Yes. Generating and viewing the program is entirely free and requires no account. A free account then lets you log your workouts and track your progress.
How are starting loads calculated?From your bodyweight, level and age, with a factor specific to each movement (a squat is loaded more than an overhead press). With dumbbells or a kettlebell, the load shown is per hand. These are conservative starting points: adjust them to how you feel from the very first session.
Can I change level or frequency?Of course. Change your level, goal, location, session length, frequency or profile and regenerate the program as many times as you like.
Do I need special equipment?No. Choose where you train: at the gym (barbells, dumbbells, machines), at home (dumbbells, bands, kettlebell, pull-up bar) or bodyweight only with no equipment. The program only suggests exercises you can do with that equipment.