Free Muscle Smart Builder

The Free Muscle Smart Builder is a free workout programme generator. Choose your goal (bulk, cut or strength), your training level and how many days a week you train, and it sets out a weekly programme of exercises, sets, repetitions and rest times. Your height and weight are used only to work out your BMI. Training volume follows your level, and stays low when your BMI is outside the 18.5 to 29.9 range.

This is general training information, not medical advice. If you have a health condition or an injury, or have not trained before, speak to your GP before starting a new programme.