Personalized gym routines: how they are built and edited
A personalized gym routine starts from what you can and want to do: how many days you train, how much experience you have, what equipment is around and how much time you have. Elvyfit builds it with code rules from your questionnaire, and then you can edit it, copy someone else's or, with Plus, regenerate it.
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What it means for a routine to be personalized
A personalized routine is not a template with your name on it. It changes when your details change: if you go from 3 days to 5, if you train at home or at the gym, if you only have 30 minutes or if something hurts. That is why an Elvyfit routine comes from the questionnaire and not from a closed catalog.
If you want the theory to build one yourself, see the article on how to build a gym routine. Here we explain how the app does it.
Which questionnaire answers shape your routine
The questionnaire has 18 steps in 5 sections. For your routine, the training steps carry the most weight.
| Answer | Options | What it changes in your routine |
|---|---|---|
| Experience | Beginner, intermediate or advanced | Weekly volume and progression |
| Place and equipment | Gym, home or both; barbell, dumbbells, machine, cable, bands and more | Which exercises can be included |
| Days per week | 1 to 7, fixed or flexible | How the week is split |
| Minutes per session | 30, 45, 60 or 90 | How many exercises and sets fit |
| Weak and strong points | Up to 3 weak and 1 strong | Where more work is added |
| Aches and pains | Knee, shoulder, back, wrist or hip | Which exercises are avoided or swapped |
How it really works: the split by days
The routine is built by code with written rules, not by a language model. The split depends on how many days you choose. When you train more days, there are more sessions and each muscle group gets trained more often. To decide how many days suit you, see the article on how many days a week to train.
| Days | Split |
|---|---|
| 1 | Full body |
| 2 | Upper and lower, or full body A and B |
| 3 | Push, pull and legs |
| 4 | Upper and lower, twice |
| 5 | More sessions, with an expanded push, pull and legs |
| 6 | Push, pull and legs, twice |
Volume, top set and back off sets
Weekly volume per muscle group depends on your level: 10 to 12 sets if you are a beginner, 12 to 13 if you are intermediate and 14 to 15 if you are advanced. On each main exercise there is a top set of 6 to 8 reps close to failure, followed by back off sets of 8 to 10 reps with 10% less weight.
The rest rule is to leave 72 hours between sessions for the same muscle. The rules are evidence based and live in a rules file that the code applies the same way every time. The same input gives the same routine, which a language model cannot promise. To see how you move forward from there, look at the workout tracker app feature.
Editing and regenerating your routine
Your first routine is a starting point. The editor is on both the Free and Plus plans.
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Swap an exercise
Every slot has 5 or more variants. Pick the one that fits your equipment or your preferences.
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Adjust sets and order
Add or remove sets and reorder the exercises in each day.
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Create your own routine
If you would rather build one from scratch, you can do that too.
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Save without losing history
Saving creates a new version of the routine and leaves everything you already logged untouched.
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Regenerate when you change phase
The routine from your first questionnaire is the free one. Regenerating it or retaking the questionnaire later is Plus. The routine is still generated by the code, and Elvy can help you ask for it.
Copying someone else's routine
If someone shares a routine with you, you get an elvyfit.com link. When you open it, you copy the routine into the app at no cost and have it in your editor to tweak as you like. You can share yours too. Everything social, with clubs, challenges and rules, is covered in the fitness community with copyable routines feature.
A copied routine knows nothing about your aches or your level, so check the exercises before you start.
Honest limits of generated routines
A generated routine is a solid base, not a clinical plan. It cannot see how you move, and it will not know an exercise bothers you until you tell it. If you have injuries or medical conditions, or you are pregnant, talk to a healthcare professional before you begin.
There are 15 bodyweight exercises that are in the library but are left out of the automatic planning, although you can add them by hand. The app is in Spanish only for now, and you must be 18 or older. If you want someone to adjust your week for you, see what Elvy, the AI fitness assistant can do.
Frequently asked questions
How does Elvyfit build a personalized gym routine?
From the questionnaire: your experience, place and equipment, days per week, minutes per session, weak points and aches. The code applies rules for split, volume and rest and builds your week. A language model does not do it, so the result is repeatable.
Is the routine free?
Yes, the Free plan includes the routine from your first questionnaire, the editor and full workout logging. Regenerating the routine or retaking the questionnaire later is Plus, and the routine is still generated by the code, with Elvy there to help you ask for it. Plus costs €19.99 per month or €199.99 per year, with a 7 day trial and no card needed.
How many days a week can my routine have?
From 1 to 7 days, fixed or flexible, with sessions of 30, 45, 60 or 90 minutes. With 1 day it is full body, with 3 it is push, pull and legs, and with 6 that split repeats twice. Choose the days you can realistically keep up.
Can I change an exercise I don't like?
Yes. Every slot in the routine has 5 or more variants, and you can swap it, add or remove sets and reorder the day. You can also exclude exercises or equipment in the questionnaire. Saving creates a new version and your history stays as it is.
What should I do if I have an ache or an injury?
You can mark an ache on a map of 8 zones. If it is mild, the load drops 15%, if it is moderate the app proposes a variant, and if it is strong it excludes the exercise temporarily, always with your approval. If you have an injury, talk to a healthcare professional.
What questionnaire data does the app store?
Your answers are stored tied to your account, on servers in the EU, to generate and adjust your plan. From the health screening only the result, the date and the version are saved, never your answers. You can export everything and delete your account from the app.
Is the app available in English?
Not yet. The app, including the questionnaire and the exercise names, is in Spanish only (Spain) for now. This site is in English so you can see how routines are built before you try it.
Your routine, built from your details
Fill in the questionnaire in Elvyfit and start with a week designed around your time and your equipment.