Best App to Create Your Own Workout Plan?

Tired of following random workouts that don't deliver?

If you're a busy professional in your 40s, you can't just follow any random program.

Chances are, what works for a 20-year-old aspiring bodybuilder will not work for you, and vice versa. Thus leaving you with:

Slow or no progress
Painful joints
Wasted time in the gym
Frustration and doubt

There's a better way.

A plan that fits you: your body, your schedule, your goals.

That's exactly what Dr. Muscle delivers. Let me show you how it's changing the game for busy lifters who want real results.

Why Create Your Workouts with Dr. Muscle?

The Problem with Generic Workouts & Apps

Wasted time with one-size-fits-all plans

You download the latest workout app, excited to make gains. But these apps give everyone the same program. It doesn't matter if you're 25 or 55, recovering from an injury, or working 60-hour weeks. They treat you all the same. That's a recipe for failure.

Programs designed for younger lifters

Most workout plans and apps are built for young guys with perfect recovery. They'll have you doing 5 sets of heavy squats followed by 4 sets of lunges. Great if you're 20. Not so great when you're 40 and your knees are talking to you.

No real progression system - plateau after initial gains

Here's what usually happens. You make some gains in the first few weeks. Then boom – you hit a wall. These apps don't know how to adjust your training when things get tough. They can't tell if you're fresh or fatigued. They just keep throwing the same weights and reps at you, week after week.

Too much thinking, not enough doing

Generic programs and apps make you think too much. You end up being your own coach when you should be focusing on training hard. You need something that understands your body and your goals. Something that adapts to you, not the other way around.

Why Dr. Muscle?

Created by an exercise scientist with a PhD (that's me)

I didn't just create another workout app. I spent years studying exercise science, lifting, and working with real people like you. Then I set out to build the best workout app—here's why.

Science-backed methods that work for men 35+

Let's get specific. After 35, your testosterone drops about 1% per year. Recovery takes longer. But here's the good news: with the right approach, you can still build serious muscle. Dr. Muscle uses research-proven methods like daily load adjustment and strategic deloading to keep you gaining.

Adapts like a smart personal trainer

Think of Dr. Muscle as your personal AI coach. Had a rough day? The app adjusts your weights. Crushing your workouts? It'll push you harder. Missing sessions because of work? It'll modify your program to keep you on track. Just like I would if I were training you in person.

Saves time with AI-powered workouts

Nobody has time to waste in the gym. Dr. Muscle gets you in and out with maximum results. The app calculates your ideal weights, sets, and reps. No more guessing. No more wasted sets. Just focused, productive training.

No guesswork needed

Look, you're busy. You don't need another complicated system. Dr. Muscle automates everything, handling the complex stuff in the background. You just show up, follow the workout, and push hard. The app takes care of the rest. Simple as that.

Key Features That Make Dr. Muscle Different

AI-powered progression

Forget about guessing your next workout's weights. Dr. Muscle tracks every rep and set you do. Then it calculates your ideal weights for next time. Too heavy? Too light? The app learns from your performance and adjusts automatically. Just like having me there, watching your form and tweaking your program.

Real-time workout adjustments

Having a great day? The app pushes you harder. Feeling beat up? It backs off just enough to keep you gaining. Dr. Muscle reads your performance and adjusts on the fly. No more forced reps when you're running on empty. No more leaving gains on the table when you're ready to push.

Progress tracking made simple

Stop relying on memory or messy notebooks. Dr. Muscle records everything: weights, reps, even how hard each set felt. Want to see your progress? One tap shows you exactly how far you've come. No spreadsheets needed. No complicated graphs. Just clear, useful data that keeps you motivated.

Learn more about the key features of Dr. Muscle.

Easy Tools to Create Your Custom Program

Upload via Web app

Got a workout you love? Upload it in minutes through our Web app.

Here's how it work:

Download the template (spreadsheet in CSV format)
Simply upload your workout days and exercise Dr. Muscle will optimize it for your goals and schedule. Keep what works, fix what doesn't.

Create step-by-step inside the mobile app

Rather start fresh? The mobile app walks you through building your perfect workout. Pick your exercises, set your schedule, and you're ready to go. Takes less than 5 minutes. No degree in exercise science required.

Getting Started: Building Your First Workout Inside Dr. Muscle

Step-by-step setup guide

Download and open the app
On your home page, scroll all the way down
Tap Workouts (bottom-right)
Tap Custom workouts

Once you're there:

Create your workouts

Simply tap the big blue plus (+) button at the bottom-right.

Create your program

A program comprises one or more workouts. Order your workouts as you see fit, and the app will rotate among them automatically.

Choosing the right exercises

Here's where Dr. Muscle shines. The app suggests exercises based on your equipment and more. Got dumbbells only? No problem. Full gym access? Even better. To customize your equipment, tap Settings and Change equipment.

Feeling run-down or injured? Tap "..." next to any exercise during your workouts for an instant deload or injury rehab.

For more information on choosing the right exercises for your goals, and how often you may need to change them, check out our guide on Changing exercises for muscle growth.

Adjusting workout settings

Tap Settings in the bottom bar to open your settings.

You can customize your workout days and reps:

You can customize your sets:

Advanced Features for Better Results

Auto-regulation of weights

Listen up, because this is huge. Dr. Muscle watches how you perform and adjusts your weights automatically. Having a strong day? The app bumps up your weights. Feeling beat up? It'll back off just enough to keep you gaining. Just like a smart training partner who knows when to push and when to pull back.

Swap for faster gains

Sometimes an exercise just isn't working for you. Maybe your shoulders don't like that incline press, or your knees hate Bulgarian split squats. No problem. The app lets you swap exercises instantly while keeping your progression intact. Pick a similar movement that feels better, and keep pushing forward.

Automated deload scheduling

This is where most guys mess up. They train hard for weeks, then crash and burn. Dr. Muscle prevents that by scheduling strategic deloads. The app tracks your fatigue and tells you exactly when to back off. Usually every 4-6 weeks, but it adapts to your recovery. This keeps you gaining without burning out.Remember, these features work in the background. You don't need to think about them. Just follow your workout, push hard when you can, and let the app handle the details. That's how real progress happens - consistently, systematically, without overthinking it.

You can also learn more about the workings of the app over at:

AI Chat

You can also chat with the AI inside the app anytime to learn more. Just tap AI Chat (bottom bar). It's not perfect, but it should be able to answer your questions fairly well.

Essential Tips for Success

Best times to work out

Train when you can be consistent. For busy professionals, early morning often works best. Hit the gym at 6 AM, and nothing can steal your workout time. Can't do mornings? Late evening works too. Just pick a time you can stick to.

How to track progress

Don't trust the mirror or scale alone. Focus on these markers:

Strength gains week to week
How your clothes fit
Progress photos every 4 weeks
Energy levels during workouts

Dr. Muscle tracks all your numbers, but these real-world indicators can give you the extra edge.

Adjusting when plateaued

Hit a wall? Here's how to break through:

Check your recovery: Are you sleeping 7-9 hours? Recovery is crucial.
Examine your nutrition: Ensure you're getting enough protein and calories.
Let the app adjust volume: Dr. Muscle can modify your sets and reps to spark new gains.
Try exercise swaps: Change up movements to challenge your muscles differently.
Consider a deload week: Sometimes a lighter week helps you come back stronger.

Making the most of limited time

Got 45 minutes? That's plenty. Focus on:

Compound exercises first
Supersets when possible
Strict rest periods
Quality over quantity The app helps you maximize every minute.

Inside Dr. Muscle, try these settings:

Workout duration: set to 30 or 45 minutes
Set style: choose rest-pause or drop sets
Mobility warm-ups: toggle off

Staying consistent

Consistency trumps perfection. Three rules:

Never miss two workouts in a row
Something is better than nothing
Let the app adjust to your life

More tips to stay on track:

Schedule your workouts: Treat them like important appointments you can't miss.
Set realistic goals: Start with two or three workouts per week and build from there.
Prepare ahead: Pack your gym bag and plan your meals.
Find accountability: Share your goals with a friend or join a community.
Embrace the routine: Make training a non-negotiable part of your life.

Remember, progress is a marathon, not a sprint. Stay the course, trust the process, and the results will come.

Real Results from Lifters Like You

Ready for the Next Steps?

Now is the time to take control of your fitness journey.

You've seen how Dr. Muscle can transform your workouts. No more guesswork. No more wasted time. It's up to you to make the change. Don't wait for the perfect moment. Start where you are, with what you have.

Take that first step today and try Dr. Muscle. It's free.

FAQ

How often to change routines

Stick with a program long enough to see results. I recommend changing routines every 8-12 weeks. This gives your body time to adapt and grow. Too much change, and you never make real progress. Dr. Muscle adjusts your workouts for you, so you get variety without losing focus.

Dealing with missed workouts

Life happens. If you miss a workout, don't stress. Just pick up where you left off. The app will adjust your schedule and keep you on track. Remember, consistency over time is what matters. One missed session won't ruin your gains.

Progress expectations

Be patient. Real progress takes time. Expect noticeable changes in 6-8 weeks. Strength gains come first, followed by muscle growth. Use the app to track your lifts and celebrate small victories. Stay consistent, and the results will follow.