Build Smarter.Train Intelligently
Design and structure advanced training programs with clarity, speed, and precision plus built‑in metrics and export tools.
Start BuildingNo login required — just start creating.
Go Beyond Spreadsheets
- 📊 Total Estimated Workout Volume — auto‑calculated and visualized
- 🔥 Muscles Targeted per Day — heatmaps and tag lists
- ⚖ Weekly Muscle Balance Overview — avoid training imbalances
- ⏱ Workout Duration Estimates — per day, block, and total program
- 📈 Volume Over Time & Intensity Distribution — trends and histograms
- 🗂 Program Duration & Structure — blocks, weeks, days/week
- 📝 Custom Notes & Cues — per day or per exercise
- 🔁 Superset / Cluster Set support
- 🚨 Recovery Gaps or Overlap Warnings
- 🧭 Exercise Category Coverage — e.g., “No vertical pulls yet”
- 📄 Export to PDF / Notion / CSV for easy sharing
Deep Insights, Zero Guesswork
PRGRM doesn’t just store your workouts — it analyzes them. Get clear visuals on total volume, intensity balance, weekly muscle frequency, recovery timelines, and more.
Muscle Heatmaps
See which muscles are hit and how often each week.
Recovery Timeline
e.g., “Quads hit 3× this week. Recovery suggested.”
Compare Weeks / Blocks
See changes in volume, intensity, and structure across phases.
Build Better Programs, Faster
✓ Create Advanced Programs✓ Save & Reuse Templates✓ Export to PDF / CSV
Create Your First ProgramIt’s free, quick and simple