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.
Weight and age are used to estimate your starting loads; height fine-tunes the reps. These fields are optional — without them, only sets and reps are suggested.
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 accountHow it works
The method behind your program
A split matched to your frequency
The number of sessions drives the structure: full-body for 3 sessions (each muscle trained several times), upper/lower for 4, and push/pull/legs for 5 to 6. We maximize training frequency per muscle — a key driver of progress — without needlessly lengthening sessions.
Foundational exercises first
Each session places compound movements first (squats, presses, rows), which recruit the most muscle and offer the best time-to-results ratio, before isolation exercises as a complement.
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
The program is a starting point. To keep progressing, apply progressive overload: add a rep, then a little load, as soon as you master a session. Logging every set is the best way to know what to beat next time.