PrupFree workout routine generator
Tell it how many days you train, what you are after and what equipment you have. In a minute you get a full week: days, exercises, sets and reps. We email it to you and, if you download Prup, it is already inside with the coach reading every session.
Three sentences and a whole week.
- 01 — describe
How you train, in your words.
Days per week, goal (strength, hypertrophy, coming back after a break), injuries to avoid and the equipment you have. One sentence is enough; two help.
- 02 — builds
A week laid out with judgement.
Every day has a focus, the big lifts go first and the weekly volume per muscle group stays within what the evidence recommends.
- 03 — adjusts
The coach makes it yours.
Inside the app, every exercise is adjusted with your own numbers session by session: weight, reps and sets prescribed from what you logged.
Rather start from a finished routine?
These are the structures that work most often. Pick by the days you can train; the generator or the coach then adapt it to you.
- Beginner3 days / week
Full body 3-day routine: the complete week
A 3-day full body workout routine with exercises, sets, reps and rest. For beginners and intermediates who can train Monday, Wednesday and Friday.
- Intermediate3 days / week
Push pull legs routine (PPL): 3 or 6 days, with sets and reps
A complete push pull legs routine: push, pull and legs days with exercises, sets, reps and rest. The 3-day version and how to double it to 6.
- Intermediate4 days / week
Upper lower 4-day routine: the complete week
A 4-day upper/lower workout routine with exercises, sets, reps and rest. Every muscle group twice a week. For intermediates who have four days.
- Beginner3 days / week
Beginner gym routine: your first month
A 3-day beginner gym routine with the exact exercises, sets, reps and how to add weight. Built for the first month of training.
- All levelsany number of days
How to build a workout routine in 5 steps
How to build a gym routine that works: choose days, split muscle groups, pick exercises, set sets and reps, and progress. With examples for 2 to 6 days.
About routines, before you generate yours.
01How many days a week should I train?
Three days done well beat five done halfway. Beginners: three full-body sessions. A year in: four days upper/lower or push pull legs. More than five only makes sense when recovery and sleep keep up.
02How many exercises per session?
Five to seven. One or two heavy compound lifts first (squat, press, row, deadlift), accessories after. More than eight usually means the last ones are done without intensity.
03How long should a session last?
45 to 75 minutes with real rest: 2–3 minutes on the heavy basics, 60–90 seconds on accessories. If it takes two hours, there are too many exercises or rest is not planned.
04Sets and reps for hypertrophy or strength?
Hypertrophy: 3–4 sets of 6–12 reps close to failure (RPE 7–9). Strength: 3–5 sets of 3–6 reps with more rest. Both need the weight to go up over time; that is what the coach watches.
05How often should I change routines?
When it stops progressing, not by the calendar. With a serious log you see it in two or three weeks of the same weight and reps. Changing earlier only resets the skill of the movement.
06Do I need a coach if I already have the routine?
The routine is the list of exercises; the coach decides how much weight tomorrow. Prup reads your history for each exercise and prescribes the next session, free with five prescriptions a week.
Your next session is already in your history.
Download it, log a session, and let the coach start reading.
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