Welcome to Routine Assistant

Your comprehensive fitness companion featuring structured workout programs designed to help you achieve your fitness goals.

Week 1-3 Program

Foundation building with push/pull/legs split

3-day training split

Progressive overload focus

Perfect for beginners or those returning to training. Features alternating push/pull/legs workouts with cardio guidelines.

Week 4-6 Program

Advanced 5-day resistance training split

5-day training split

High intensity focus

Advanced program with specialized muscle group targeting. Features supersets, drop sets, and high-volume training.

Week 7-9 Program

Precision timing push/pull/legs rotation

5-day alternating workouts

Precision timing techniques

Expert-level program with precise timing cues, tempo control, and alternating workout variations for maximum muscle development.

Week 10-12 Program

Advanced techniques with cluster sets & rest-pause

9-day rotation cycle

CS, RP, WM, SST techniques

Expert-level program featuring advanced training techniques including cluster sets, rest-pause, widow makers, and SST sequences for maximum muscle development.

Choose your program based on your experience level and training goals.