How do you want to train?
Start from scratch or let MuscleWiki do the planning.
QUICK & FOCUSED
Generate today’s workout
A targeted session shaped around your muscles, equipment and goal.
~30 secOne session
COMPLETE PROGRAMRECOMMENDED
Generate a weekly plan
A balanced 3–6 day routine built for consistent progress.
3–6 daysProgressive
FULL CONTROL
Build manually
Choose every exercise, set and rep from the full library.
Live muscle mapAuto-saved
Open workout builder
No login needed to start
Live muscle map preview
FRONT
BACK
LOW → HIGH VOLUME
Hatched = primary mover