Your perfect program, built around you
Tell the AI your goal, your equipment, your schedule and your experience. It builds a complete multi-week training program — exercises, sets, reps, progression and deloads — then re-calibrates every week based on what you actually logged.
How it works
1. Tell us about you
Experience, age, body weight, training history, and any injuries. If you've already logged workouts, the AI pulls your PRs and recent stalls automatically.
2. Goals and equipment
Pick one or two goals (strength, hypertrophy, fat loss, conditioning), the days per week you can train, session length, and what equipment you have access to.
3. AI generates the block
A complete 4–12 week program: exercises, set/rep schemes, RPE targets, deload weeks, and accessory work. Editable before you commit.
4. Auto-progression every week
Each Monday the AI looks at last week's logs and adjusts next week's targets. Stalls trigger deloads. Easy weeks trigger jumps. You just train.
What the AI takes into account
- • Experience level — novice, intermediate, advanced. Drives volume, frequency and progression model.
- • Equipment — barbell + rack, dumbbells only, full commercial gym, bodyweight. Exercise pool changes accordingly.
- • Days and minutes per week — 3 × 45 min looks very different from 5 × 90 min.
- • Injury history — knee, lower back, shoulder. Substitutes risky lifts automatically.
- • Exercise preferences — love front squats, hate barbell rows. The AI respects opt-ins and opt-outs.
- • Periodization style — linear, undulating, conjugate, block. Picks the right one for the goal.
- • Volume tolerance — pulled from your logged history. People recover differently; the AI learns yours.
- • Recent PRs and stalls — starting weights and progression rate come from your actual numbers, not a guess.
The program is alive
Most "AI workouts" generate a static PDF and disappear. AI Programs stays attached to your training log. Every Monday it does three things:
- Reviews your last week — completed sets, RPE, missed reps.
- Adjusts next week's targets — heavier if you smoked it, repeat if you grinded, deload if you missed.
- Substitutes exercises if one specific lift is the problem (e.g. swap barbell row for chest-supported row if low back is the limiter).
Example programs the AI generates
Beginner at home
3 days/week · dumbbells only · 35 min sessions · linear progression on the 6 main movement patterns.
Intermediate gym 4×
Upper/lower split · undulating loading · top set + back-off + assistance · 8-week block with deload week 5.
Hypertrophy 5×
Push/pull/legs/upper/lower hybrid · 18–22 sets per muscle group per week · RPE-based progression · 12-week block.
AI vs. classic templates
Pick a known template when you want predictable, hard-to-mess-up progress: Stronglifts 5×5 if you're brand new, Madcow 5×5 when StrongLifts stalls, push pull legs for high-volume hypertrophy.
Pick AI Programs when your situation doesn't fit a template — odd schedule, hybrid goals, limited equipment, injury working around, or you've stalled on every template you've tried.
FAQ
How is this different from the AI Workout Generator?
The workout generator builds a single session on demand — useful when you only have 40 minutes today. AI Programs builds a multi-week plan (4 to 12 weeks) with progression baked in across the whole block. Think of it as the difference between getting a workout vs. getting a coach.
What does the AI actually take into account?
Experience level, available equipment (barbell, dumbbells, machines, bodyweight), training days per week, session length, injury history, exercise preferences, periodization style (linear, undulating, block), volume tolerance, and your historical PRs and stalls from anything you've already logged in AILiftLog.
Does it really update each week, or is it static?
It re-calibrates weekly based on your logged sets. If you smoked the target reps for two sessions in a row, the next week's volume or intensity bumps up. If you stalled or skipped a session, it backs off. Missing a lift three times triggers an automatic deload on that lift only — the rest of the program keeps moving.
Can the AI replace a 5×5 or PPL template?
Yes, but you don't have to choose. Templates are great when you want a known protocol with predictable progress. AI Programs win when your situation is non-standard: unusual schedule, hybrid goals (look better AND squat 200 kg), returning from injury, limited equipment, or stuck in a plateau a template can't get you out of.
Is it free?
The generator is free to use. Heavy regeneration (re-rolling a whole 12-week block multiple times in a day) uses your AI credit pool — small monthly budget on the free tier, larger on paid plans.
Get your custom AI program
4 to 12 weeks. Built around your goal, equipment and schedule. Re-calibrated every week.
Free forever · No credit card required