Strength Follow an intermediate three-day gym strength program with six exact exercises, 22 structured series, four recovery days and a simple progression rule.
Generate your strength program for free
No more generic strength programs created in advance or at random by generalist AIs. WorkoutGen analyzes your profile to create a true custom program and help you gain strength.
50,086 members train with WorkoutGen
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Your program, your workouts, your progress
350+ videos with a real coach
AI creates your program in 60 seconds
Choose your priority muscles
Organize your week at your own pace
Your AI Coach chooses your weights
Swap exercises whenever you want
Track each muscle’s recovery
Your AI Coach explains every adjustment
Your AI Coach analyzes your progress
AI analyzes all your dashboards
Share your workout summary
Customize every set your way
Your month in numbers
What you get
- Built around core movements: squat, bench press, deadlift
- Low reps and heavy weights programmed for maximum strength
- Progressive overload with well-timed deloads to progress safely
- 1RM tracking and AI weight suggestions to guide each workout
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004·Our DNA
AI that doesn’t improvise
The rules of a real coach
No cookie-cutter program, no fixed PDF, no chatbot response: an engine builds your program and adjusts it after every workout.
SETS
LOADS
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Built for you, not cookie-cutter
Neither a general-purpose AI chatbot nor a prewritten program: an engine built with Jeremy, a state-certified coach, creates your program based on your goal, level, available days, and muscle focus. Then AI adapts it in real time to what you complete during each workout.
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350+ studio videos by Coach Jeremy
Former Paris firefighter · State-certified · Hyrox Pro. Instructions, safety guidelines, player with built-in timer.
Accumulation · Intensification · Realization
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Cycles that pace your progress
Your program evolves in 3 phases: accumulation, intensification, realization. Just like a real coach does.
JT · COACH
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AI Coach reviews with Max
Get a progress review and personalized weight suggestions based on your recorded performance.
members
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Your program adjusts with every workout
Your completed workouts adjust the volume and rest periods of upcoming ones. The more you train, the more your program fits you.
Progression · Volume · History
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Performance analysis with Max
Log your weights, reps, and durations for free. With Max, AI analyzes every Tracker dashboard and shows you how each muscle recovers on rest days.
Coach Jeremy Tellier
BPJEPS state-certified coach. Former Paris firefighter. 10+ years of experience. Hyrox athlete. Behind every program, a real coach who lives fitness daily.
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9 languages
French, English, German, Spanish, Portuguese, Arabic, Turkish, Thai, Chinese
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Work out offline
Your next workout and its videos are prepared automatically, at no cost.
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005·Testimonials
We helped them get started toward their dream physique
50,086 members train with WorkoutGen
Elisa
Pilates instructor
Elisa
Pilates instructor
Emilio
Strength training beginner
Victor
Physical therapist
Yas
🇫🇷A real game-changer! Since I started using this app, my workouts have reached a whole new level. The interface is intuitive and the programming is spot-on. It feels like having a personal coach in my pocket handling everything: movements, rest times, tracking... The best part? Being able to swap an exercise for another one targeting the same muscles. I can't train without it anymore.
Lojdi
🇫🇷Thank you, amazing app - I lost 3 kg in two weeks! Highly recommend!
Christopher
🇫🇷Great app to get a strength training program quickly.
Jean-Sebastien
🇫🇷💪 best in the business
Baptiste
🇫🇷Really happy with this app, easy to use and super smooth. I recommend it!
Masson Driss
🇫🇷Excellent app.
William
🇫🇷Very good app.
Kevin
🇫🇷WorkoutGen is clearly part of my routine now. It helps me stay consistent and effective in my fitness journey. The sessions are easy to follow, well-structured, and perfectly adapted to my pace. Result: more energy and better physical condition every day. I highly recommend it.
Clément
🇫🇷Great fitness app. I particularly appreciate the performance tracking and the programs offered. Intuitive and suited for beginners and advanced lifters alike.
Ariel
🇫🇷Great fitness app, I discovered WorkoutGen through ChatGPT and honestly I'm not disappointed.
Sarah-Zélie
🇫🇷Brilliant app for working out, easy to understand, well-structured, and the premium subscription is affordable. Love it!
Ulas
🇹🇷Top app, I recommend it!
Erwan
🇫🇷Great app, it adapts really well to my varied goals and works for beginners and advanced lifters alike.
Fiasko
🇫🇷Very good experience! The app is really informative and guides you well toward reaching your goals.
Sofiane
🇫🇷Honestly, it feels like I have a coach available 24/7 - the videos are super interactive. I hesitated to get the subscription, but when I saw it costs less than a McDonald's meal, I went for it and have zero regrets! Being able to target and fine-tune every detail of our program is incredible!
Guillaume
🇫🇷Great app!
Bénédicte
🇫🇷Great app, perfect support for any fitness goal. I highly recommend it whether you're a beginner or not!
Océane
🇫🇷Very good app for working out, easy to use, just perfect.
Charlene
🇫🇷Honestly, an absolute favorite! If you're looking for a complete app to train seriously, it's just perfect. The programs are tailored to your level and goals. The personalized tracking is great: you can see your progress and adjust your sessions easily. It truly feels like having a coach in your pocket. Whether you're a beginner or advanced, I recommend it 100%!
Davin
🇫🇷I highly recommend this app with tailored programs, great tracking, and varied exercises. Each exercise has an explanatory video, really well done. I recommend it with my eyes closed 💪🏻
Frequently asked questions
Is this program suitable for beginners?
Yes. WorkoutGen adapts movements and weights to your level: beginners build a safe technical foundation while advanced lifters continue to progress.
Do I need a barbell to work on strength?
Yes, the barbell is central to strength training, with movements such as the squat and bench press. This program requires heavy weights, so it is designed for an equipped gym and is not available without equipment. You can replace an exercise for free with an equivalent alternative.
How many workouts per week for strength?
Three to four workouts per week provide a solid foundation for most people. You choose your number of workouts and days when creating your program, and it adapts to them.
Is the strength program free?
Yes. You create your personalized program and follow your workouts for free, with videos, the player, timer and weight tracking, without a credit card. Max adds AI-recommended weights, AI Coach reports, a focus you can change whenever you want, all progress dashboards and complete program customization.
Is this like a beginner 5x5 strength program?
It follows the same proven idea: big compound lifts, low repetitions and steady progression. The difference is that it follows your level and availability, using cycles with lighter weeks rather than a fixed template.
Can I prioritize certain muscles in a strength program?
Yes. When creating your program, choose your focus: one or more groups from Legs, Glutes, Back, Chest, Abs, Shoulders, and Arms. They get more emphasis in your workouts while your whole body stays trained each week. With Max, you can change your focus whenever you want, for one workout or your entire program.
What are the best exercises for building strength?
The squat, bench press, deadlift, and overhead press are the main strength movements, and your program is built around them in cycles with lighter weeks.
How long does it take to get noticeably stronger?
It varies depending on your starting point, consistency, and recovery. You can log your weights for free, and the 1RM calculator estimates your strength. With Max, charts show how it changes over time.
Other free programs
Programs to follow for this goal
- Strength
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Strength A free three-day beginner strength program with exact sets, rest times and exercise videos, plus a clear weekly recovery schedule and personalized WorkoutGen follow-up.
Explore a sample week
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Full body Explore a 3-day full-body week with A and B workouts, exercises, sets, reps, and rest. Then generate your free program.
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Upper/lower Explore a 4-day upper/lower week: two upper-body workouts and two lower-body workouts, with exercises, sets, reps, and rest.
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Push pull legs Explore a 6-day push pull legs week: push, pull, legs, then a second rotation. Each exercise keeps its sets, reps, and rest.
Related tools
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RPE and RIR Connect RPE, reps in reserve and 1RM to adjust your weight.
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