Training System

Planning that understands
the whole training week.

A deeper look at how RepForge builds a week from your setup, checks the result, and keeps planning connected to the rest of the training system.

AI Week Generator

A complete training week.
Built around the whole setup.

RepForge does more than pick a split. It builds the week from your profile, prescribes exercises with sets, reps and RIR, places recovery days, checks the seven-day structure and explains why the result fits.

AI GENERATED WEEK Push Pull Legs
STRONG FIT
MONDAYPush
TRAIN

4 exercises · 13 sets · 43 min

  • Bench Press4 sets · 6–10 reps · RIR 1–3
  • Machine Shoulder Press3 sets · 8–12 reps · RIR 1–3
  • Machine Lateral Raise3 sets · 10–20 reps · RIR 1–3
  • Machine Triceps Extension3 sets · 10–20 reps · RIR 1–3
TUESDAYPull
TRAIN

4 exercises · 13 sets · 43 min

  • Weighted Pull-Up4 sets · 6–10 reps · RIR 1–3
  • Machine High Row3 sets · 8–12 reps · RIR 1–3
  • Reverse Pec Deck3 sets · 10–20 reps · RIR 1–3
  • Machine Biceps Curl3 sets · 10–20 reps · RIR 1–3
WEDNESDAYRest Day
REST

Recovery day. No workout scheduled.

THURSDAYLegs
TRAIN

4 exercises · 13 sets · 43 min

  • Smith Machine Squat4 sets · 6–10 reps · RIR 1–3
  • Machine Hip Thrust / Glute Drive3 sets · 8–12 reps · RIR 1–3
  • Lying Leg Curl3 sets · 10–20 reps · RIR 1–3
  • Seated Calf Raise3 sets · 10–20 reps · RIR 1–3
FRIDAYPush 2
TRAIN

4 exercises · 13 sets · 43 min

  • Smith Machine Shoulder Press4 sets · 6–10 reps · RIR 1–3
  • Machine Chest Press3 sets · 8–12 reps · RIR 1–3
  • Cable Lateral Raise3 sets · 10–20 reps · RIR 1–3
  • Single-Arm Cable Pushdown3 sets · 10–20 reps · RIR 1–3
SATURDAY · REST SUNDAY · REST

Want a different valid version? Generate a New Variation without rebuilding your profile and setup.

The Plan Is Only
The Beginning.

See how execution, progression and recovery continue the story after the week is generated.

See the Full Training Flow→