Free · 30 seconds

Find the perfect workout plan for you

Answer 3 questions and get a personalized training plan — program recommendation, calculators and guides tailored to your goal.

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What is your primary goal?

Choose one goal

How to find the right workout program?

The right workout program depends on three factors: your goal, experience level and available time. A muscle-building program and a fat loss program look very different — even if both people train in the same gym.

For beginners, a simple full-body program 3 times per week beats a complex 6-day split. Advanced lifters benefit more from higher volume and variation. The most important thing isn't the perfect program — it's a program you can actually stick to.

Workout programs by goal

Frequently asked questions

For beginners, a full-body program 3 times per week or a 2-day Upper/Lower split works best. These provide enough stimulus for muscle growth while allowing adequate recovery time. The most important thing is learning proper technique before adding weight.
For muscle building, a 3-day Push Pull Legs (PPL) split or a 2-day Upper/Lower program works best. The key factors are progressive overload, sufficient protein intake (1.6–2.2 g/kg/day) and a caloric surplus. Train 3–5 times per week.
For fat loss, combine strength training with cardiovascular exercise. Strength training preserves muscle mass in a caloric deficit, while cardio increases calorie burn. HIIT is an effective way to burn calories in a short time. However, the most important factor is a caloric deficit through diet.
For beginners, 3 times per week is optimal. For intermediate lifters, 4 times is a great balance. Advanced lifters can train 5–6 times per week by splitting muscle groups well. Consistency matters most — 3x per week for years beats 6x per week for a month.
Home training can be highly effective, especially for beginners and cardiovascular fitness. For maximizing muscle mass, gym equipment provides an advantage for progressive overload. A hybrid approach — home workouts on weekdays plus gym 1–2 times per week — works best for many people.
Coming Soon

Tsemppi is coming to English

We are bringing our AI-powered workout app to English speakers. Be the first to know when we launch.

Tsemppi App
AI workout plans
Muscle tracking
Progress analytics
Free to start

What to expect

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AI-personalized programs

Your plan adapts to your progress every session

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200+ exercises with guides

Step-by-step technique instructions for every movement

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Visual muscle tracking

See exactly which muscles you've trained

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Strength level benchmarks

Compare your lifts to real strength standards

Get early access

Join the waitlist and be the first to know when Tsemppi launches in English.

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What our users are saying

5.0 / 5.0 – App Store & Google Play

"Downloaded the app and it gave me a great workout program right away. Love seeing my progress — great app!"

"Haven't used it long, but first impressions are amazing. I love how easy it is to use and how it shows which muscle groups have been trained."

"Wanted to try something new. Feels easy to use. Very clear."

"I really like the workout programs and the app is easy to use. The progress tracking keeps me motivated."

"Thank you. The app is good and practical."

"The best part has been the AI workout ideas and clear instructions for each movement. Looking forward to the app growing even more."

"I've been training on and off for years. This week I finally felt like my training is going exactly where it should."

"The option to compare progress with friends is a great idea. And the app is very reasonably priced."