Generate your setlist
Seven tracks. Then your setlist.
Step 1 of 7
Tracks save as you go. Close the tab, come back later — your answers are still here.
Track 01 · Who you are
Hi. Who's lifting today?
We use this to pick smart default ranges — reps, accessory volumes, warmup lengths. No accounts, no tracking. Nothing leaves this tab.
Optional. Skip if you'd rather.
A useful prior, not a constraint. You can override every default on the result screen.
Track 01 · 07
Track 02 · The numbers
Height, weight, age.
Setlist scales warmup intensity and rest intervals to body weight, and biases accessory selection on age.
Used locally. Not saved to any server.
All numbers are optional. Omit any you'd rather not share.
Track 02 · 07
Track 03 · Goals
Why are you at the gym?
Pick up to three. We'll weight rep ranges, rest, and accessory selection accordingly.
Multi-select. Order doesn't matter.
Choose 1–3. Your top pick takes priority when they conflict.
Track 03 · 07
Track 04 · Experience
How long have you been at it?
This sets the starting volume. Beginners get fewer sets and more form-focused exercises. Years-deep lifters get compound-first sessions, lighter accessories.
Be honest. You can adjust in-session.
Track 04 · 07
Track 05 · Rhythm
How many per week?
Setlist runs a 5-session rotation (A–E). At 3 sessions/week you complete the cycle every 10 days. At 5/week, every week. Cardio days don't count.
Sliders. Drag both.
Total time with warmup + cooldown: 43 min per session.
Track 05 · 07
Track 06 · Equipment
What's in the room?
Pick everything you have access to. Setlist will only program exercises you can actually do.
Multi-select. Tick everything that applies.
Track 06 · 07
Building your setlist…