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Pick your goal, your week and the equipment you own. Get a full strength plan with sets, repetition ranges, rest and an effort target for every exercise, generated by the same rules as the TrainHere app.
YOUR GENERATED PLAN
Productive weekly volume across every major muscle group, adapted to your setup.
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.
2 sets · 8–12 reps
2 sets · 8–12 reps
2 sets · 8–12 reps
2 sets · 12–20 reps
2 sets · 10–20 reps
2 sets · 10–20 reps
2 sets · 8–15 reps
2 sets · 8–12 reps
2 sets · 8–12 reps
2 sets · 8–12 reps
1 sets · 8–12 reps
1 sets · 4–8 reps
1 sets · 10–20 reps
2 sets · 10–15 reps
2 sets · 10–20 reps
2 sets · 8–15 reps
2 sets · 8–12 reps · each side
2 sets · 8–12 reps
2 sets · 8–12 reps
2 sets · 4–8 reps
2 sets · 10–20 reps
2 sets · 10–15 reps
1 sets · 12–20 reps
1 sets · 8–15 reps
Choose the same goal, experience, days, time and equipment in TrainHere and it builds this plan, then gives every set a target and tracks your progress. Free core training, no account needed.
Generated from TrainHere’s shared program builder, rules version 8. This is not an individually assessed prescription; independent professional content review remains pending.
HOW IT WORKS
The generator runs TrainHere’s program builder in your browser. Your choices are not stored or sent to analytics.
It fills each session with movement patterns, such as a squat, a hinge, a push and a pull, and picks exercises that fit the equipment you ticked. Two and three days build full-body sessions; four days build an upper/lower split.
Choose a load you can lift for the repetition range while leaving the suggested number of reps in reserve. In the app, each set is then prefilled from what you logged last time, and load goes up only after you reach the top of the range.
Yes. The generator, and creating and following a plan in the app, are free without an account. Optional CoachPlus adds AI coaching.
Healthy adults at beginner or intermediate level. It is general training guidance, not medical advice or rehabilitation. Stop an exercise that causes pain.
YOUR NEXT STEP
Free core training. No account needed.