Your plan · your weights · every session

Know exactly what to lift. Every session.

GymThrottle builds your weekly gym plan in under 2 minutes, picks your starting weights, and tells you when to go heavier – so you stop guessing and start progressing.

Start free – build my plan See how it works

Free to start
No card needed
Works on any phone

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250exercises with how-to guides

6goals, from fat loss to strength

3–6day plans that fit your week

< 2 minto build your plan

Stop winging it at the gym.

Without a plan

Wandering between machines, hoping one's free
Same weights for months – no idea when to go up
Skipping legs, overdoing chest, guessing at cardio
No way to tell if any of it is working

With GymThrottle

Walk in knowing every exercise, set and rep
Target weights that rise when you're ready
Balanced plan that trains every muscle each week
PBs, streaks and charts that prove your progress

How it works

From sign-up to your first set in minutes.

1
Answer a few quick questions
One question per screen: your goal, days, time, equipment and any injuries. Most people finish in under 2 minutes.
2
Get your weekly plan
A full week of workouts, with sets, reps and starting weights already picked for you – plus calories, protein and steps.
3
Train, log and level up
Tick sets as you go. GymThrottle adjusts your next targets from what you lift and how hard it felt.

Build my free plan

Built around you

Pick a goal. See the week it builds.

These are real plans from GymThrottle for a 4-day week with 1-hour sessions. Yours is tailored to your answers.

Build mine – it's free

Features

Everything you need on the gym floor.

Focus mode

One exercise. Big buttons. Zero faff.

Mid-set with sweaty hands? Focus mode shows one exercise at a time with your target weight, reps and last session's numbers. Log a set and the rest timer starts on its own.

Rest timer that buzzes your phone, even with the screen off
Interrupted? Resume exactly where you stopped
How-to guide for every exercise

Smart progression

It tells you when to go heavier.

After each set, rate how hard it felt from 1 to 10. Hit your reps with 2–3 left in the tank and your next target goes up. Struggling? It holds you or eases off, so you keep progressing without grinding.

Starting weights estimated from your size and experience
Targets tuned by your effort ratings after week one
New PBs spotted and celebrated automatically

Effort rating from 1 to 10 after a set, with the rest timer running

Injury mode & swaps

Sore shoulder? Train around it.

Turn on injury mode, pick the area, and exercises that load it are swapped for safer options – with gentle rehab moves added. Machine taken? Swap to an alternative that hits the same muscles in one tap.

Alternatives filtered by free weights, machines or cables
Your PBs stay with each exercise

Injury mode swapping an exercise to protect the shoulder

Progress

See it working.

Weekly volume, streaks, bodyweight trend and PBs at a glance. The muscle heat map shows what you've trained this week – and what's been neglected – then adds the missing sets for you.

Strength standards and a goal predictor
Private progress photos and measurements

Progress dashboard with sessions, volume, streak and bodyweight

Community

Train with your crew.

Climb the leaderboard, take on monthly challenges, earn badges and level up from Rookie to Legend. React to your mates' PBs and finished sessions.

Only your lifts are shared – weight, photos and injuries stay private

Rest days

Rest days that still count.

No workout today? You get a short recovery checklist instead – steps, a 10-minute stretch, protein and, if your gym has one, the sauna – so your streak keeps ticking.

Built on the research

Proven training principles, done for you.

Every major muscle, every week. Plans are built on the American College of Sports Medicine's latest guidance: regular training for every major muscle group, with enough hard sets each week to grow.
Effort that works. Most sets finish with 2–3 reps in reserve – hard enough to grow, safe enough to recover.
Days that fit your life. Weekly volume matters more than how many days you train, so pick what you'll actually stick to.
Safety first. A quick health check, based on the standard PAR-Q, flags when to check in with your GP.

FAQ

Questions, answered.

Is GymThrottle free?

Yes – it's free to start, with no card needed. If we ever add paid extras, we'll tell you clearly first and you'll never be charged without agreeing.

I'm a complete beginner. Is it for me?

Definitely. Choose “New / under 6 months” and you'll get a simpler plan, lighter starting weights and how-to guides for every exercise. Weights only go up when you're ready.

What equipment do I need?

A full gym works best, but you can choose “Basic gym” (dumbbells, barbell and bench) and GymThrottle only picks exercises you can do.

Does it work for women?

Yes. Plans are tailored to your goal, sex and body – including dedicated glute and lower-body days if you want them. Strength training won't make you bulky; it shapes and firms as fat comes off.

What if I have an injury?

Tell us during set-up or turn on injury mode any time. Exercises that commonly aggravate that area are swapped for safer options. It's not medical advice, so see a physio for anything serious.

Is my data private?

Your weight, measurements, photos and injuries are private and never sold or used for adverts. Only your lifts and badges appear on the leaderboard. We use one essential cookie and no tracking. Read our Privacy policy.

Do I need to download an app?

No. GymThrottle runs in your phone's browser and you can add it to your home screen so it opens like an app – full screen and offline-friendly.

Can I change my plan later?

Any time. Rebuild it with new answers, shuffle exercises, swap anything you don't like, or save plans to switch between. Your history and PBs stay put.

Your first session is 2 minutes away.

Answer a few questions and walk into the gym knowing exactly what to do.

Start free – build my plan

Free to start · No card needed