How it works

Your inputs

The wizard collects your goal, experience level, available equipment, training days, session length, and any preferred or disfavoured exercises.

Constraint solving

The solver filters the exercise database to movements your equipment and experience level support, then assembles sessions that satisfy every hard constraint:

• •Recovery windows — ≥2 days between sessions hitting the same primary muscle, ≥1 day for secondary involvement.
• •Session time budget — Exercises plus warm-up fit the minutes you chose.
• •No duplicates — An exercise appears at most once per session.
• •Level safety — Beginners are not given expert-only movements.

Genetic optimisation

A multi-island genetic algorithm (5 islands × 75 plans × 200 generations) then evolves the plan against an evidence-based fitness function that scores each candidate on:

• •Muscle balance — Even weekly volume across primary muscle groups.
• •Compound-to-isolation ratio — Sessions weighted toward compound lifts (~60% for strength and hypertrophy).
• •Exercise variety — Penalises repeating the same movement across weeks to prevent accommodation.
• •Efficacy weighting — Rewards higher-stimulus exercises per unit of time.
• •Equipment utilisation — Uses the kit you told us you have.
• •Your preferences — Rewards exercises you preferred, penalises ones you disfavoured.
• •Goal alignment — Favours exercise categories that fit your goal (e.g. strength/powerlifting for strength, cardio/plyometrics for endurance).
• •Level fit — Beyond the hard safety floor, an asymmetric gradient nudges exercises toward your experience level.
• •Secondary synergy — Rewards exercises whose secondary muscles reinforce the session's target muscle groups.

Progressive periodisation

Plans run as a four-week mesocycle with progressive overload: reps and sets climb in weeks 2 and 3, then week 4 is an automatic deload (volume capped at ~75% of week 1) to consolidate adaptation — grounded in the supercompensation model.

Track your progress

Mark exercises complete as you train. Your plan is saved to your anonymous session — no account or email required.