Tools

Workout generator

Pick your goal, experience, where you train and how many days per week. You instantly get a complete program with exercises, sets, reps and rest times.

Goal
Experience
Where do you train?
Days per week

Split: –

How the workout generator works

The generator first picks a split based on your training days. For each day it fills fixed movement patterns: knee-dominant (squat), hip-dominant (deadlift), horizontal and vertical pushing and pulling, plus isolation work.

For each pattern it picks the best exercise that fits your equipment. Your goal sets the reps and rest: heavy with long rest for strength, 8 to 12 reps for muscle growth. Your experience sets the number of sets.

Progressive overload: the key to results

A program only works if you keep making it a little harder. When you hit the top of your rep range on every set, increase the weight. The Stren app does this for you: on every set you see what you did last time and what weight to use now.

FAQ

Which split fits how many days?

With 2 or 3 days a week, full body works best. With 4 days an upper/lower split, and with 5 or 6 days push/pull/legs, so every muscle group is trained twice a week.

How heavy should I start?

Pick a weight that lets you hit the bottom of the rep range with one or two reps left. When you hit the top of the range, go heavier next time.

How long should I follow this program?

At least 8 to 12 weeks. As long as you make a little progress in weight or reps every week, the program is working.

Can I use this program in the app?

Yes. In the Stren app the same generator builds a program from your profile and suggests the next weight for every set.

Log your next workout in Stren

Free, no ads. Your previous performance next to every set and a weight suggestion for the next one.

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