Free training tool
Training plan generator for strength training
Choose your approach, add your starting values and get a clear structure for your next training sessions.
- Preview without an account
- Muscle growth or 5/3/1
- Save plan as PDF
Opens the public tool on app.coachcedric.pro in a new tab.
Turn your information into a starting plan.
The training plan generator guides you through your setup. Choose flexible muscle growth or strength development based on 5/3/1 and add the relevant starting values. You then receive a plan with exercises, sets and repetitions as a starting point for strength training.
Choose the setup
Select sex, body weight and unit, followed by either flexible muscle growth or the classic 5/3/1 approach.
Prepare the plan
Depending on the approach, add training days, exercise choices or the four main lifts. Enter starting weights and choose the training base, assistance work and warm-up.
Review the preview
Check the starting plan and save it through the browser print dialogue if needed. Sign in to the app to store and edit it over time.
A starting point still has to fit your life.
The generator helps you structure strength training around transparent starting values. Review the exercise selection and workload before putting it into practice. An automatically created plan does not replace individual guidance; experience, technique and available time still matter.
If you have symptoms or a particular medical situation, the tool does not replace an individual professional assessment.
Explore personal fitness coachingQuestions about the Training plan generator
Can I create a plan without an account?
Yes. You can complete the public setup and view the preview without signing in. Saving and editing the plan over time requires an app account.
What information does the generator need?
It starts with sex, body weight, unit and training approach. Depending on that choice, it then asks for training days, exercises and starting weights. The classic 5/3/1 path records the four main lifts with weight and repetitions.
Can I choose between muscle growth and 5/3/1?
Yes. Flexible muscle growth uses movement patterns and suitable exercises. The 5/3/1 strength route uses overhead press, bench press, squat and deadlift with a weekly preview through the deload.
Can I choose my training days freely?
That depends on the approach. Flexible muscle growth lets you choose frequency during setup. The classic 5/3/1 route creates four training days per week. The generator shows the available choices at each step.
What appears in the plan preview?
The preview shows training days, main exercises, starting values and assistance exercises. A 5/3/1 plan also includes working sets for Weeks 1, 2, 3 and deload.
How can I save the plan as a PDF?
“Save PDF / Print” opens your browser print dialogue. Select an available PDF output. Continue in the app if you want to edit the plan and log training weights later.
Is the generated plan individual coaching?
No. It is an automatically generated starting plan based on your information. Personal feedback, technique assessment and guidance adapted to your life are separate coaching services.
Coach Cedric App
Your training continues.
A calculator provides numbers. A generator gives you a starting plan. The Coach Cedric App connects planning, training and progress over weeks and months.
- Training plans & calendar
- Weights & progress
- Dashboard & overview
The demo uses sample data. Both links open the app domain in a new tab.