Example Output
Personalized 12-Week Training Plan Example
This is a sample of what you'll get. Your actual program is tailored to your answers.
Sample profile
- Goal
- Build muscle
- Experience
- 6 months – 2 years
- Training days
- 4 per week
- Equipment
- Full commercial gym
- Recovery
- High
- Limitations
- None reported
Program metrics
Split
Upper/Lower
Weekly Volume
63 working sets across 4 days
Rep Range
6-12 on compounds, 10-15 on isolation
Weekly schedule
Day 1
Upper A — Press Emphasis
Machine Chest Press
Sets
3
Reps
8-12
Rest
90 sec-2 min
Chest-Supported Machine Row
Sets
3
Reps
8-12
Rest
90 sec-2 min
Lat Pulldown
Sets
3
Reps
8-12
Rest
90 sec-2 min
Machine Shoulder Press
Sets
2
Reps
8-12
Rest
90 sec
Cable Lateral Raise
Sets
2
Reps
10-15
Rest
45-75 sec
Cable Triceps Pushdown
Sets
2
Reps
10-15
Rest
45-75 sec
Machine Preacher Curl
Sets
2
Reps
10-15
Rest
45-75 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Machine Chest Press | 3 | 8-12 | 90 sec-2 min |
| Chest-Supported Machine Row | 3 | 8-12 | 90 sec-2 min |
| Lat Pulldown | 3 | 8-12 | 90 sec-2 min |
| Machine Shoulder Press | 2 | 8-12 | 90 sec |
| Cable Lateral Raise | 2 | 10-15 | 45-75 sec |
| Cable Triceps Pushdown | 2 | 10-15 | 45-75 sec |
| Machine Preacher Curl | 2 | 10-15 | 45-75 sec |
Day 2
Lower A — Quad Emphasis
Hack Squat (machine)
Sets
3
Reps
8-12
Rest
90 sec-2 min
Smith Machine Romanian Deadlift
Sets
3
Reps
8-12
Rest
90 sec-2 min
Bulgarian Split Squat (dumbbell)
Sets
2
Reps
8-12
Rest
90 sec
Leg Extension
Sets
2
Reps
10-15
Rest
45-75 sec
Seated Hamstring Curl
Sets
2
Reps
10-15
Rest
45-75 sec
Standing Calf Raise (machine)
Sets
2
Reps
10-15
Rest
45-75 sec
Cable Crunch
Sets
2
Reps
10-15
Rest
45-60 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hack Squat (machine) | 3 | 8-12 | 90 sec-2 min |
| Smith Machine Romanian Deadlift | 3 | 8-12 | 90 sec-2 min |
| Bulgarian Split Squat (dumbbell) | 2 | 8-12 | 90 sec |
| Leg Extension | 2 | 10-15 | 45-75 sec |
| Seated Hamstring Curl | 2 | 10-15 | 45-75 sec |
| Standing Calf Raise (machine) | 2 | 10-15 | 45-75 sec |
| Cable Crunch | 2 | 10-15 | 45-60 sec |
Day 3
Upper B — Pull Emphasis
Wide-Grip Lat Pulldown
Sets
2
Reps
8-12
Rest
90 sec-2 min
Single-Arm Cable Row
Sets
3
Reps
8-12
Rest
90 sec-2 min
Machine Incline Chest Press
Sets
4
Reps
8-12
Rest
90 sec
Reverse Pec Deck
Sets
2
Reps
10-15
Rest
45-75 sec
Single-Arm Cable Curl
Sets
2
Reps
10-15
Rest
45-75 sec
Overhead Cable Triceps Extension
Sets
2
Reps
10-15
Rest
45-75 sec
Pec Deck
Sets
2
Reps
10-15
Rest
45-75 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wide-Grip Lat Pulldown | 2 | 8-12 | 90 sec-2 min |
| Single-Arm Cable Row | 3 | 8-12 | 90 sec-2 min |
| Machine Incline Chest Press | 4 | 8-12 | 90 sec |
| Reverse Pec Deck | 2 | 10-15 | 45-75 sec |
| Single-Arm Cable Curl | 2 | 10-15 | 45-75 sec |
| Overhead Cable Triceps Extension | 2 | 10-15 | 45-75 sec |
| Pec Deck | 2 | 10-15 | 45-75 sec |
Day 4
Lower B — Posterior Chain
Smith Machine Squat
Sets
3
Reps
8-12
Rest
90 sec-2 min
Hip Thrust Machine
Sets
2
Reps
8-12
Rest
90 sec
Reverse Lunge (dumbbell)
Sets
2
Reps
8-12
Rest
90 sec
Lying Hamstring Curl
Sets
2
Reps
10-15
Rest
45-75 sec
Smith Machine Calf Raise
Sets
2
Reps
10-15
Rest
45-75 sec
Plank
Sets
2
Reps
20-45 sec
Rest
45-60 sec
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Squat | 3 | 8-12 | 90 sec-2 min |
| Hip Thrust Machine | 2 | 8-12 | 90 sec |
| Reverse Lunge (dumbbell) | 2 | 8-12 | 90 sec |
| Lying Hamstring Curl | 2 | 10-15 | 45-75 sec |
| Smith Machine Calf Raise | 2 | 10-15 | 45-75 sec |
| Plank | 2 | 20-45 sec | 45-60 sec |