What if I also have a bench?
Select it during setup. The app can choose from more compatible exercises when your equipment changes. This example keeps the equipment list short so you can see exactly what it requires.
Rack & barbell / WORKOUT PLAN
Rack & barbell
workout plan.
Turn a barbell and rack into a structured training week. Explore a generated two-day plan with clear sets, repetition ranges and rest.
01 / A REAL GENERATED EXAMPLE
The week,
laid out.
This is the app’s output for a strength goal, beginner experience, two days a week and a 45-minute session budget. It is an example to inspect; your own plan depends on your inputs.
Goal: strengthExperience: beginner2 days per weekBudget: 45 minutes
These are working sets. Warm up separately and leave recovery time between sessions. Rest and setup can make a workout take longer than the budget. “Reps left” is an estimate of how many more controlled repetitions you could do; it is not a request to train through pain or technique breakdown.
01Full Body · squat and press5 exercises · 10 working sets
Barbell back squat
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBarbell floor press
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over barbell row
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftRomanian deadlift
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftDead bug
2 sets · 10–20 reps · alternating sides
Rest 75 secAim for 3 reps left
02Full Body · hinge and pull5 exercises · 10 working sets
Conventional barbell deadlift
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBent-over barbell row
2 sets · 6–8 reps
Rest 180 secAim for 3 reps leftBarbell back squat
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBarbell floor press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps leftBarbell overhead press
2 sets · 6–10 reps
Rest 120 secAim for 3 reps left
Generated from TrainHere’s shared program builder, rules version 6. The website rebuilds these examples from the app’s rules. This is not an individually assessed prescription; independent professional content review remains pending.
02 / MAKE IT FIT YOUR SETUP
Start with
what’s there.
This example assumes a rack and barbell, not a fully equipped gym. Set the rack’s safeties for the lift, check the equipment’s instructions, and select manageable loads. Add a bench in the app only if you have one.
How do I make this my plan?
Open TrainHere and choose your goal, experience, schedule and equipment. Review the resulting program before you start. The link opens the app; it does not preselect this example or replace an existing program.
What should I log?
Record the load and repetitions you actually complete, plus your effort. Use the exercise guide to check how repetitions are counted for alternating or single-side movements. Review the app’s next-session suggestion rather than adding weight automatically.
YOUR NEXT STEP
Your equipment.
Your next workout.
Free core training. No account needed.