Gym Exercise Picker

Gym Exercise Picker

READY

Stations on the board

One per line. Add, remove, or edit — the board updates instantly.

Staring at the rack with no plan? Hit Start — the timer counts you in and calls your next lift with sets and reps, from the big barbell movements to accessory work.

  • Beat gym-decision paralysis
  • Add variety to your routine
  • Get a set/rep prescription
Gym Exercise Picker

No plan at the rack? The timer calls your next lift

The Gym Exercise Picker settles what to lift next — and how much. Load the board with the exercises your gym has, hit Start, and the interval timer counts you in and calls one lift with sets and reps to match your intensity. It is for the days you show up with no program and end up doing the same three machines out of habit.

Compound vs isolation — a smart board

Not every lift does the same job. Stacking the board with the right mix is how a random pick still builds a good session:

  • Compound lifts — Squat, Deadlift, Bench Press, Overhead Press, Barbell Row, Pull-Up — hit multiple muscles at once and drive the most strength and size. Put these first in a session.
  • Isolation & accessories — Dumbbell Curl, Cable Fly, Face Pull, Tricep Dip, Lat Pulldown — polish a single muscle and fix weak points. Great later in the session.
  • Lower & posterior chain — Leg Press, Lunges, Romanian Deadlift, Hip Thrust, Step-Up — don't let leg day get skipped by a lucky spin.
  • Core & carries — Plank, Russian Twist, Farmer's Carry — finish strong and train the bracing everything else relies on.

How the prescription works

Light · 3 × 8

Heavier, lower-volume work for strength, or an easy day. Fewer reps, more rest, more load.

Standard · 4 × 10

The classic hypertrophy range — the default for building muscle across most lifts.

Beast · 5 × 12

High volume for a burn and a pump. Drop the weight a little and chase the reps.

Progressive overload

Whatever it calls, aim to beat last time — one more rep or a little more weight. That is what actually drives progress, not the exercise choice alone.

Build a full session

Pull one exercise per slot to build a whole workout — or set the board to a single muscle group and start four or five times so every pick trains what you came in for. Not sure how to train overall today? The Workout Picker chooses the session type first. No gym? The Home Workout Picker calls bodyweight moves you can do anywhere.

Frequently asked questions

Bench Press, Squat, Deadlift, Pull-Up, Overhead Press, Barbell Row, Leg Press, Lunges, Dumbbell Curl, Tricep Dip, Plank, Russian Twist, Cable Fly, Lat Pulldown, Hip Thrust, Romanian Deadlift, Arnold Press, Face Pull, Step-Up, and Farmer's Carry.

Keep the built-in lifts or type your own into the box, one per line, then hit Start. The timer counts you in and calls one exercise with sets and reps.

Yes. Each pick comes with a prescription set by the intensity knob — Light 3×8, Standard 4×10, Beast 5×12. It turns "do squats" into a concrete target.

This picks gym and equipment-based lifts — barbells, dumbbells, machines. The Home Workout Picker picks bodyweight moves needing no equipment.

Yes. Start once per slot — pull four or five picks for a full session, or trim the board to one muscle group first.

Yes. The winning station is chosen with crypto.getRandomValues(), so every exercise has equal odds and each start is independent.

Yes. Add any exercise your gym has — hack squat, pec deck, preacher curl — one per line, and it joins the board.

Completely free, no signup, no limit. Edit the board and start as often as you like.