Workout generator
Choose the equipment you have, your goal and how long you have. You get a full workout with sets, reps and rest.
Updated October 2026
Goal
Time
Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell floor press | 3 | 8 to 12 | 60 to 90 s |
| One-arm dumbbell row | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell Romanian deadlift | 3 | 8 to 12 | 60 to 90 s |
| Dumbbell shoulder press | 3 | 8 to 12 | 60 to 90 s |
| Plank | 3 | 30 to 60 s | 45 s |
Moderate weights, stop 1 or 2 reps short of failure. Warm up with a few light sets of the first exercise.
Workouts by equipment
Questions
How does the workout generator choose exercises?
It follows fixed rules, not AI. Each workout trains the main movements for your focus, such as a squat, a push, a row and a hinge. For each movement it picks the best exercise your equipment allows. The same choices always give the same workout, and Shuffle moves to the next option.
What if I only have dumbbells?
Select Dumbbells and leave the rest off. You get goblet squats, dumbbell presses, rows and Romanian deadlifts, which cover the whole body with one pair.
How many sets and reps should I do?
It depends on your goal. For strength, 4 sets of 4 to 6 reps with long rests. For muscle, 3 sets of 8 to 12 reps. For endurance, 3 sets of 15 to 20 reps with short rests. The generator sets this for you.
How long does the workout take?
Each exercise takes about 8 minutes, counting sets and rest. A 45 minute workout has about 5 or 6 exercises. Pick 20, 30, 45 or 60 minutes.
How often should I train?
Two to four times a week suits most people. Do a full-body workout on non-consecutive days, or split upper and lower body across the week.
Is this a training programme?
No. It gives you one workout at a time. A programme adds progression: more weight or reps from week to week. Lift, our strength log, tracks that for you.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
About Lift