Gym workout generator
For a full gym. Pick a focus to train upper body, lower body, push or pull. Choose your goal and time below.
Updated October 2026
Goal
Time
Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 3 | 8 to 12 | 60 to 90 s |
| Barbell bench press | 3 | 8 to 12 | 60 to 90 s |
| Barbell bent-over row | 3 | 8 to 12 | 60 to 90 s |
| Romanian deadlift | 3 | 8 to 12 | 60 to 90 s |
| Barbell overhead press | 3 | 8 to 12 | 60 to 90 s |
| Hanging knee raise | 3 | 10 to 15 | 45 s |
Moderate weights, stop 1 or 2 reps short of failure. Warm up with a few light sets of the first exercise.
Other equipment
Questions
What is a good gym workout?
A good gym workout trains the main movements: a squat, a push, a row and a hinge, plus core work. The generator builds that from the gym exercises available, with sets and reps for your goal.
How many sets and reps for a gym workout?
For strength, 4 sets of 4 to 6 reps. For muscle, 3 sets of 8 to 12. For endurance, 3 sets of 15 to 20. Rest 2 to 3 minutes for strength and 30 to 90 seconds otherwise.
How often should I do a gym workout?
Two to four times a week, with a rest day between full-body sessions.
Can I change the exercises?
Yes. Press Shuffle exercises to get the next option for each movement, or change your equipment, goal or focus.
More free tools
Lift does this maths for you
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About Lift