Free tool
Generate a personalized strength training program in 30 seconds. Choose your level, goal, equipment, and days per week. Free tool, no sign-up required.
Beginner: 2-3 days recommended (full body)
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These muscles will get more volume in your program
Fill in the form and generate your program
A good strength training program is the foundation of any progress. Whether you want to gain strength or build muscle, your training structure determines your results. This free generator gives you a personalized program based on your level, goal, equipment, and the muscles you want to prioritize.
Each session includes a warm-up, main exercises with sets, reps, and rest times, then a cool-down. Progressive overload is key: increase weight or reps each week. If you feel fatigued, reduce intensity. Consistency beats intensity in the long run.
Structure: warm-up (5-10 min), main exercises, cool-down (5 min stretching). Rest between sets: 60-90s for hypertrophy, 2-3 min for strength. Rest between sessions: 48h minimum per muscle group.
Reminder: this program is a starting point. Listen to your body, adjust weights, and feel free to modify exercises if you feel discomfort. Atlo makes these adjustments automatically based on your recovery.
This generator gives you a static program. Atlo adjusts your sessions daily based on your recovery (HRV, sleep), nutrition, and progression. Join the waitlist.
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This generator's parameters (volume, frequency, rest, repetitions) are based on peer-reviewed exercise physiology literature: