AI bodybuilding coach

Your AI bodybuilding coach

A hypertrophy plan built to grow: a proper split, sensible periodization, and real progression models — double progression, RIR and intensity techniques — that adapt as you log.

Create your bodybuilding plan free See a sample plan

Free in early access · Your full plan before you create an account · Adjust it anytime

Your coach

AI Bodybuilding Coach

Your coach for muscle and strength — split, volume and progression built around you

HypertrophyStrengthProgressive overloadVolume management

Plan length: 6–16 weeks
Sessions per week: 3–6 sessions
Per session: 45–75 minutes
Equipment: Full gym, home dumbbells or bodyweight

“I build your split around your days, load each muscle group with enough volume to grow, and progress you with a real model — so you keep adding size and strength instead of grinding in place.”

What your first week could look like

Monday2 RIR

Push — chest, shoulders, triceps

60 min

Bench press 4×6–8, incline dumbbell press 3×8–12, overhead press 3×8–10, lateral raises 3×12–15, triceps pushdown 3×10–12

Tuesday2 RIR

Pull — back, rear delts, biceps

60 min

Deadlift 3×5, lat pulldown 3×8–12, chest-supported row 3×10–12, face pulls 3×15, dumbbell curls 3×10–12

Thursday2 RIR

Legs — quads, hamstrings, glutes

65 min

Back squat 4×6–8, Romanian deadlift 3×8–10, leg press 3×12–15, leg curl 3×12, standing calf raise 4×12–15

Friday1–2 RIR

Upper — strength & pump

55 min

Weighted pull-ups 4×6–8, incline press 3×8–12, cable row 3×10–12, lateral raises 3×15, cable curls & pushdowns 3×12

SundayRecovery

Recovery & mobility

25 min

Easy walk, hips, shoulders and thoracic mobility — recover so next week's sessions land harder

Build my own plan

What your plan looks like in the app

Every session comes with coach guidance — and your progress gets logged, not guessed.

app.getmycoach.ch

The GetMyCoach app on a phone showing a training week with its planned sessions

app.getmycoach.ch

A coach tip in the GetMyCoach app recommending today's weight while logging a set

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Goal

Build muscle, get stronger, or both at once

Training days

3–6 days sets your split: full-body, upper/lower or PPL

Experience

First serious block or years under the bar

Equipment

Full rack, dumbbells at home or bodyweight

Time per session

45 to 75 minutes shapes exercise count and volume

Progression style

Double progression, RIR-based or straight sets

Weak points

Prioritise a muscle group that's lagging

Feedback

Log your sets and the next block adjusts load and volume

Your coach tells you why you're training something

Why this session?

Growth comes from hard sets close to failure, enough weekly volume per muscle, and load that climbs over time. This push day pairs a heavy 6–8 press for strength with 8–15 rep work at 2 RIR for hypertrophy — so your chest, shoulders and triceps get the volume to grow while your top lifts keep moving up.

Who this plan is for

New lifters

Learn the main lifts and build a base with a split you can actually recover from.

Plateaued lifters

Break stalls with structured volume, periodization and a real progression model.

Home trainers

Grow with dumbbells or bodyweight using substitutions that keep the stimulus.

Physique-focused

Prioritise lagging muscle groups and dial in volume where you want size.

Your plan in 3 minutes

1
Pick your goal
Tell your coach what you're training for.
2
Set your level & week
Your experience, available days and equipment.
3
Preview your plan
See your first weeks day by day — no account needed until you start.
4
Train & log
Follow the sessions and log what you actually did.
5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.

What this plan covers

A split for your days

Full-body, upper/lower or push-pull-legs — chosen so each muscle is trained often enough to grow.

Volume that grows muscle

Enough hard sets per muscle group each week, managed so you progress instead of burying yourself in junk volume.

Real progression model

Double progression, RIR-based intensity and intensity techniques — not just 'add weight and hope'.

Strength plus size

Heavier low-rep work for your main lifts sits alongside 8–15 rep hypertrophy work in the same block.

Equipment-aware picks

Every exercise fits your gym, with substitutions that keep the movement pattern and training effect intact.

Adapts from your logs

Your coach reads your sets, reps and effort, then tunes load, volume and recovery week to week.

Frequently asked questions

What split will I get?: A split matched to your goal, experience and training days — with the frequency and volume per muscle group needed to drive growth, chosen by your coach.
Can I train at home?: Yes. The plan is built around your equipment, with substitutions that preserve the training effect when something isn't available.
How does progression work?: Through real models — double progression, RIR-based intensity and intensity techniques — guided by what you actually log, with planned recovery weeks so you keep progressing.
Is it free?: Yes, GetMyCoach is free during early access.

Build your first bodybuilding plan

Preview your personal plan first — no account needed — and only start if it fits you.

Build my training plan See all coaches →

See your whole plan first — your free account comes when you start it. No credit card.

Create your plan free

Your AI bodybuilding coach

A hypertrophy plan built to grow: a proper split, sensible periodization, and real progression models — double progression, RIR and intensity techniques — that adapt as you log.

Free in early access · Your full plan before you create an account · Adjust it anytime

What your first week could look like

Monday2 RIR

Push — chest, shoulders, triceps

60 min

Bench press 4×6–8, incline dumbbell press 3×8–12, overhead press 3×8–10, lateral raises 3×12–15, triceps pushdown 3×10–12

Tuesday2 RIR

Pull — back, rear delts, biceps

60 min

Deadlift 3×5, lat pulldown 3×8–12, chest-supported row 3×10–12, face pulls 3×15, dumbbell curls 3×10–12

Thursday2 RIR

Legs — quads, hamstrings, glutes

65 min

Back squat 4×6–8, Romanian deadlift 3×8–10, leg press 3×12–15, leg curl 3×12, standing calf raise 4×12–15

Friday1–2 RIR

Upper — strength & pump

55 min

Weighted pull-ups 4×6–8, incline press 3×8–12, cable row 3×10–12, lateral raises 3×15, cable curls & pushdowns 3×12

SundayRecovery

Recovery & mobility

25 min

Easy walk, hips, shoulders and thoracic mobility — recover so next week's sessions land harder

Your plan is built around you

Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.

Goal

Build muscle, get stronger, or both at once

Training days

3–6 days sets your split: full-body, upper/lower or PPL

Experience

First serious block or years under the bar

Equipment

Full rack, dumbbells at home or bodyweight

Time per session

45 to 75 minutes shapes exercise count and volume

Progression style

Double progression, RIR-based or straight sets

Weak points

Prioritise a muscle group that's lagging

Feedback

Log your sets and the next block adjusts load and volume

Your coach tells you why you're training something

Why this session?

Who this plan is for

New lifters

Learn the main lifts and build a base with a split you can actually recover from.

Plateaued lifters

Break stalls with structured volume, periodization and a real progression model.

Home trainers

Grow with dumbbells or bodyweight using substitutions that keep the stimulus.

Physique-focused

Prioritise lagging muscle groups and dial in volume where you want size.

Your plan in 3 minutes

Pick your goal

Tell your coach what you're training for.

Set your level & week

Your experience, available days and equipment.

Preview your plan

See your first weeks day by day — no account needed until you start.

Train & log

Follow the sessions and log what you actually did.

Your coach reads it back

It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.

What this plan covers

A split for your days

Full-body, upper/lower or push-pull-legs — chosen so each muscle is trained often enough to grow.

Volume that grows muscle

Enough hard sets per muscle group each week, managed so you progress instead of burying yourself in junk volume.

Real progression model

Double progression, RIR-based intensity and intensity techniques — not just 'add weight and hope'.

Strength plus size

Heavier low-rep work for your main lifts sits alongside 8–15 rep hypertrophy work in the same block.

Equipment-aware picks

Every exercise fits your gym, with substitutions that keep the movement pattern and training effect intact.

Adapts from your logs

Your coach reads your sets, reps and effort, then tunes load, volume and recovery week to week.

Frequently asked questions

What split will I get?

A split matched to your goal, experience and training days — with the frequency and volume per muscle group needed to drive growth, chosen by your coach.

Can I train at home?

Yes. The plan is built around your equipment, with substitutions that preserve the training effect when something isn't available.

How does progression work?

Through real models — double progression, RIR-based intensity and intensity techniques — guided by what you actually log, with planned recovery weeks so you keep progressing.

Is it free?

Yes, GetMyCoach is free during early access.