AI Training Plans for Strength & Fitness

Hypertrophy, max strength and body composition — AI-programmed.

An AI training plan for strength and fitness from WoDSmith is a structured program for hypertrophy, max strength and body composition, generated to your level and goals. You pick a split — Push/Pull/Legs, Upper/Lower or Full Body — and the AI builds a matching progression on top: linear, wave or block periodization. Exercise selection, sets, reps and loads follow from your training status and available equipment. Your exercise records are tracked automatically, so every increase is documented and the following weeks build on real numbers rather than guesses.

How WoDSmith programs it

WoDSmith programs strength training in clearly separated phases: hypertrophy blocks with moderate load and higher volume alternate with max-strength phases where intensity rises and reps drop. For advanced athletes, block periodization with peaking toward a 1RM comes into play; beginners start with linear base-strength progression.

The AI individualizes this framework along your inputs and adjusts based on feedback and fatigue: if you report exhaustion after a heavy day, the system reduces volume or shifts heavy lifts. A typical week on an Upper/Lower split holds four sessions — two upper, two lower — with clear main lifts, assistance work and defined RPE or percentage targets. The automatically tracked exercise records act as the anchor: increases are proposed once the target reps are hit cleanly.

A typical week

• Monday — Lower body: heavy squat 4×5, Romanian deadlift, leg press, calves
• Tuesday — Upper push: bench press 4×6, overhead press, dips, triceps
• Wednesday — Active recovery: mobility, light cardio, core stability
• Thursday — Lower body: deadlift 3×3 heavy, front squat, lunges, hamstring curls
• Friday — Upper pull: pull-ups, rows 4×8, face pulls, biceps volume

Who it's for

Ideal for beginners building a clean base of strength, and for advanced lifters in hypertrophy, peaking or body-recomposition phases. Less suited if you mainly chase metabolic WODs or pure endurance goals. Available on web and as an iOS app, with a 7-day free trial and no subscription needed to start.

Start your Strength & Fitness journey

7 days free — no subscription needed to start.