FREE TRAINING PROGRAM BUILDER / EMAIL DELIVERY
Tell us your goal, available days, equipment, session time, recovery capacity and priorities. The free website builder generates your program and delivers the complete branded PDF by email. The public page does not display your workout, coach diagnostics or training-history tools.
Constraint-aware split selection, session-time budgeting, exercise selection, training volume, recovery-aware guardrails and progression rules. The detailed program is delivered by email rather than displayed on the public website.
WHY THE ENGINE THINKS THIS WAY
The engine uses conservative, research-informed starting rules and then applies your constraints. Strength plans are judged by specific practice and direct work; hypertrophy plans emphasize distributed stimulus and fatigue-efficient volume. It does not pretend that one split, exercise or weekly set count is universally optimal.
Direct sets receive full credit while meaningful secondary work receives fractional credit. Weekly dose is checked as a range, not treated like a magic number. Engine 5.6 shows both ideal and constraint-adjusted achievable ranges so a short-session specialization is not mislabeled as fully realized.
Dose-response meta-regression ↗Strength-biased plans prioritize specific heavier practice and exercise order. Hypertrophy-biased plans distribute productive volume across suitable rep ranges instead of forcing one loading scheme onto every exercise.
2026 ACSM position stand ↗RIR targets move sets close enough to failure to be productive while reserving true failure for contexts where the fatigue and safety trade-off make sense.
Proximity-to-failure meta-regression ↗Progression should respond to repeated performance patterns rather than one unusually good or bad session. Ongoing workout logging, check-ins and adaptive follow-up belong inside FIZQ, not on the public Program Builder.
2025 autoregulation network meta-analysis ↗These references support the engine's broad guardrails; they do not validate every generated plan for every individual. Use the output as a structured starting point and adjust from performance, recovery and tolerance.
The split is only the container. Use effort, volume, progression and warm-up tools to make the week executable.