Train to a plan written for you.
Tell FitroLab your goal, your equipment and how many days you can train. It writes the whole program, sets and weights included, then tells you when to add load.
Lower body
Week 3, day B
- Barbell Romanian Deadlift 4 × 8 60 kg
- Barbell Hip Thrust 3 × 10 70 kg
- Dumbbell Goblet Squat 3 × 12 22 kg
- Calf Raise 3 × 15 Bodyweight
It listens before it writes.
A ten-step setup covers your goal, schedule, equipment, injuries and the exercises you like or skip. Here is one person’s answers and what their program did with them.
What they told it
- Goal
- Build muscle
- Training days
- Four a week
- Session length
- 50 minutes
- Equipment
- Barbell, bench and dumbbells at home
- Injuries
- Left knee gets sore on deep lunges
- Exercises you dislike
- Burpees
What the program does
- An upper/lower split across four days, so each muscle is trained twice a week.
- Five or six exercises per session, sized to finish inside 50 minutes.
- No lunges. Goblet squats and hip thrusts load the legs without deep knee bend.
- No burpees anywhere in the program.
- Starting weights for every lift, raised as you reach the top of each rep range.
Every exercise, on video.
Over 400 exercises, each with a looping demonstration. If the rack is taken, swap in an alternative that trains the same muscles with the equipment you have.
Barbell Romanian Deadlift
| Set | Weight | Reps | Done |
|---|---|---|---|
| 1 | 60 kg | 8 | |
| 2 | 60 kg | 8 | |
| 3 | 60 kg | 8 | |
| 4 | 60 kg | 8 |
Great, you reached the top of your rep range. Try 62.5 kg next time.
It tells you when to add weight.
Log each set as you go. When you hit every rep, your next session asks for a little more; when you fall short, it holds the weight until you get there.
Targets for each meal, not just the day.
Your meal plan splits calories and protein across your meals. Pick foods you actually like and FitroLab sizes each portion to what that meal still needs.
-
Breakfast
520 kcal, 35 g protein
-
Lunch
740 kcal, 48 g protein
-
Dinner
690 kcal, 45 g protein
-
Snack
250 kcal, 22 g protein
Why am I not progressing on bench press?
Your estimated 1RM is up 7 kg over your last 6 sessions — that’s not a plateau. Keep adding 1–2.5 kg once you hit the top of your rep range.
A coach in your pocket, not a chatbot.
Ask about today’s session, why a lift has stalled, or whether it’s time to add weight — your coach answers using your real training data.
Questions
Do I need gym equipment?
No — during onboarding you tell us what you have access to, from bodyweight only to a full commercial gym, and your plan is built around it.
Can I change my plan later?
Yes. Update your goals, schedule or equipment and rebuild your plan whenever you like.
Is the AI Coach a real person?
No — it’s an always-available coaching engine that reasons over your actual logged workouts, not a live human trainer.
What languages does FitroLab support?
FitroLab is available in English, French, and German, with more languages planned.