Strength Program Builder
Profile
Program
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About you
Units
kg / cm
lb / in
Age
Gender
Male
Female
Other / prefer not to say
Body weight
Circumferences
(used to track progress)
Waist
Chest
Bicep
Tricep
Thigh
Goal
Get strong fast
3x5, add weight every session. Best at 3 days/week
Lose fat, keep muscle
4x8-10, short rests. Best at 4 days/week
Maintain
3x5 at ~85%, hold weights. 2 days/week is enough
Time you can commit
Days per week
2 days
3 days
4 days
Minutes per session
30 min
45 min
60 min
90 min
Current working weights
(optional, ~5-rep max; leave blank to estimate)
Squat
Bench press
Overhead press
Deadlift
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