Quick Workout by Muscle
Pick what you want to train today — chest and triceps, just biceps, legs — and get a complete workout instantly, with sets, reps, rest and how to do every exercise.
What do you want to train today?
Tap the muscles on the body or in the list. Pick as many as you like.
Popular combos
How much time do you have?
Your level
Pick at least one muscle to build the workout.
Want a plan for the whole week?
The workout generator builds the weekly split (full body, upper/lower, push/pull/legs) with the right volume for every muscle.
Workout plans
Chest Workout
The best chest exercises organised into one effective session: a heavy press, an incline press and a fly for the stretch.
Back Workout
Vertical and horizontal pulls for a wider and thicker back.
Leg Workout
Squat, hinge and isolation work for quads and hamstrings.
Arm Workout (Biceps & Triceps)
Curls and triceps extensions in different positions to train every head of the arm muscles.
Shoulder Workout
Presses plus side- and rear-delt work for rounder, healthier shoulders.
Glute Workout
Hip thrusts, hinges and lunges to build stronger glutes.
Ab Workout
Flexion, anti-extension and anti-rotation exercises for a strong, stable core.
Related tools
Frequently asked questions
How do I build a chest and triceps workout?
Start with compound chest lifts (flat and incline press), add an isolation move (fly or pec deck) and finish with 2 triceps exercises. Kinyvo's quick workout builds it instantly for the time you have.
Can I train just one muscle in a day?
Yes. Pick only that muscle (for example biceps) and you get 3 to 5 different exercises, with volume matched to your level and time.
Does it work for home workouts?
Yes. Choose "Home: dumbbells & bench", "Bodyweight" or "Resistance bands" and only exercises you can do with that equipment are used.
How many sets per muscle should I do?
In one session, roughly 6 to 12 sets per muscle works for most people. The quick workout adjusts it to your level and the time you have.