See an example workout
Try a workout for a sample profile. Change the equipment or available time to see the workout adjust. With an account, workouts use your own training history and recovery.
These three are stand-ins for the example profile. With an account you save the equipment at each place you train, and your check-in asks which one you're at today.
Main workout
Week 1 of 6~60 min · Glutes, Chest, Back
A real session from the engine for this example profile. Change a control to see what stays and what moves.
Counts are working sets. Warmups are not included.
- KeptBarbell Hip Thrust4 working sets × 8–15 @ 130 lb
Glutes · rest ~2 min · First session on this exercise — conservative start.
Why
Targets Glutes, 84% recovered right now.
- KeptBench Press4 working sets × 8–15 @ 155 lb
Chest · rest ~2 min · First session on this exercise — conservative start.
Why
Targets Chest, 93% recovered right now.
- KeptBarbell Row4 working sets × 8–15 @ 140 lb
Back · rest ~2 min · First session on this exercise — conservative start.
Why
Targets Back, 97% recovered right now.
- KeptBarbell Reverse Lunge2 working sets × 8–15 @ 55 lb
Glutes · rest ~2 min · First session on this exercise — conservative start.
Why
Targets Glutes, 84% recovered right now.
- KeptDB Bench Press2 working sets × 8–15 @ 75 lb
Chest · rest ~2 min · First session on this exercise — conservative start.
Why
Targets Chest, 93% recovered right now.
Your 60-minute answer uses shorter rests within their planned ranges and 2 fewer working sets so today's estimate fits the time you have.
This is a real session from the real engine, generated for an example profile. Sign up and it adapts to your history, recovery, and equipment instead.
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