Workout formats
A format is the set of rules a session runs on: how exercises are grouped, how long you work, how long you rest, and what the session is for. Each page explains one, and the generator builds sessions in all of them.
Straight sets
Strength training
Heavy compound lifts, low reps and full rest, aimed at making you able to produce more force.
- Getting measurably stronger on the big lifts
- People who like clear, trackable progress
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Straight sets
Hypertrophy training
Moderate weights, controlled reps and real effort. The standard recipe for building muscle.
- Building visible muscle over months of consistent work
- Moderate weights with controlled, full-range technique
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Straight sets
Full-body workout
Every major movement pattern in one session. The most efficient structure if you train two or three days a week.
- Training 2–3 days per week and covering everything
- Beginners building consistency before they specialize
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Straight sets
Upper/lower split
Alternate sessions between upper and lower body. A good balance of volume and recovery for four days a week.
- Training 4 days per week with recovery built in
- More work per muscle than a full-body session allows
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Straight sets
Push/pull/legs
A three-way split by movement direction. A pressing day, a pulling day and a leg day.
- Training 3–6 days per week with clear session identities
- More work per muscle than a two-way split allows
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Circuit
40s on / 20s off
Circuit training
Move from station to station with barely any rest. Strength endurance and conditioning in one short session.
- Getting strength and cardio work into one short session
- Training with little equipment and little rest
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Tabata
20s on / 10s off
Tabata
Twenty seconds on, ten seconds off, eight times through. Four very hard minutes per exercise.
- The most conditioning you can get from four minutes
- Simple bodyweight movements done at high effort
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EMOM
60s on / 0s off
EMOM
Every minute, on the minute. Do the work, rest with whatever time is left, start again when the clock ticks over.
- Built-in pacing that stops you from starting too fast
- Practicing quality reps under mild, repeatable fatigue
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AMRAP
AMRAP
As many rounds as possible in a fixed time. One clock, a short list of exercises, and a simple, repeatable score.
- Measuring conditioning progress with a repeatable score
- Training hard with little equipment and no rest to count
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Not sure which one
Give the generator your goal, your time and your equipment. It picks a format, builds the session, and lets you change the format afterward.
Open the generator