GYMCHEQ

Build Your Own Workout

Take control of your training with the Gymcheq Workout Builder.

Take charge of your fitness with a tool that puts you in control. Choose a training split, pick your favorite exercises, and structure workouts that fit your goals, ability, and equipment. Simple, flexible, and built to grow with you.

🔹 Why Build Your Own Workout?

  • Personalized to You – Instead of following a one-size-fits-all routine, you can select exercises based on your body, ability, and preferences.

  • Flexible and Adaptable – Whether you’re short on time, at home with limited equipment, or training at the gym, you can swap in exercises that work for your situation.

  • Empowers Progression – Over time, you’ll learn how to balance push, pull, legs, and core work. This means you won’t just follow workouts—you’ll understand how to build them yourself.

  • Keeps Things Fresh – By mixing and matching different muscle groups and movement styles, you’ll avoid boredom and keep making progress.

🔹 How to Use This Tool

  1. Pick a Training Split – Push, Pull, Legs, or Full Body.

  2. Follow the Structure – Each page shows the recommended order (warm-up, main movements, accessory work, finisher, cooldown).

  3. Choose Your Exercises – Click into the muscle group library and select exercises that match your ability and equipment.

  4. Repeat & Progress – Track your circuits over time, add reps, increase weight, or swap in more advanced variations as you grow stronger.

*** Don’t forget to incorporate your favorite cardio activity after each workout before the cooldown. This could be from the library or the available gym cardio machines. Happy, safe, and productive workout! :)

Disclaimer:
The information provided by Gymcheq is for educational and informational purposes only. Always consult with a qualified healthcare professional, physician, or licensed fitness trainer before beginning any new exercise program or using any fitness products, especially if you have pre-existing medical conditions, injuries, or concerns. Participation in any exercise program is at your own risk.

🔹 Example Pull Day Circuit Template

Warm-Up / Activation

  • 5–10 minutes dynamic mobility (band pull-aparts, shoulder circles, cat-cow stretch) or

  • Row machine for 5–10 minutes

The Circuit

  1. Back Exercise → Choose 1 from the library

    • Perform as many reps as you can (controlled form)

  2. Rear Shoulder Exercise → Choose 1 from the library

    • Perform as many reps as you can

  3. Bicep Exercise → Choose 1 from the library

    • Perform as many reps as you can

      4. Core Exercise → Choose 1 from the library

      Perform as many reps as you can

How to Structure It

  • Move from the first exercise → last exercise (Back → Rear Shoulders → Biceps)

  • That equals 1 full circuit

    • Repeat the circuit for the desired number of rounds (e.g., 3–5 depending on time/ability)

Cooldown

  • 3–5 minutes of light cardio (walking or slow row)

  • Static stretches: lats, biceps, shoulders

🔹 Example: Push Day Circuit Template

Warm-Up / Activation

  • 5–10 minutes dynamic mobility (arm circles, chest openers, band pull-aparts) or

  • Row machine for 5–10 minutes

The Circuit

  1. Chest Exercise → Choose 1 from the library

    • Perform as many reps as you can (controlled form)

  2. Shoulder Exercise → Choose 1 from the library

    • Perform as many reps as you can

  3. Tricep Exercise → Choose 1 from the library

    • Perform as many reps as you can

4. Core Exercise → Choose 1 from the library

Perform as many reps as you can

How to Structure It

  • Move from the first exercise → last exercise (Chest → Shoulders → Triceps)

  • That equals 1 full circuit

  • Repeat the circuit for the desired number of rounds (e.g., 3–5 depending on time/ability)

Cooldown

  • 3–5 minutes of light cardio (walking or slow row)

  • Static stretches: chest, shoulders, triceps

🔹 Leg Day Circuit Template

Warm-Up / Activation

  • 5–10 minutes dynamic mobility (leg swings, bodyweight lunges, glute bridges) or

  • Light bike/elliptical for 5–10 minutes

The Circuit

  1. Quad Exercise → Choose 1 from the library

    • Perform as many reps as you can (controlled form)

    2. Glute/Hamstring Exercise → Choose 1 from the library

    • Perform as many reps as you can

    3. Calf Exercise → Choose 1 from the library

    • Perform as many reps as you can

    • 4. Core Exercise → Choose 1 from library Perform as many reps as you can

How to Structure It

  • Move from the first exercise → last exercise (Quads → Glutes/Hamstrings → Calves)

  • That equals 1 full circuit

  • Repeat the circuit for the desired number of rounds (e.g., 3–5 depending on time/ability)

Cooldown

  • 3–5 minutes of light cardio (slow walk or bike)

  • Static stretches: quads, hamstrings, calves, hips

🔹 Full Body Circuit Template

Warm-Up / Activation

  • 5–10 minutes dynamic mobility (jumping jacks, hip openers, arm swings) or

  • Light cardio (bike, treadmill, rower) for 5–10 minutes

The Circuit

  1. Lower Body Exercise (Legs & Glutes) → Choose 1 from the library

    • Perform as many reps as you can (controlled form)

  2. Push Exercise (Chest / Triceps) → Choose 1 from the library

    • Perform as many reps as you can

  3. Pull Exercise (Back / Biceps) → Choose 1 from the library

    • Perform as many reps as you can

  4. Shoulder Exercise → Choose 1 from the library

    • Perform as many reps as you can

  5. Core Exercise → Choose 1 from the library

    • Perform as many reps as you can

How to Structure It

  • Move from the first exercise → last exercise (Legs → Push → Pull → Shoulders → Core)

  • That equals 1 full circuit

  • Repeat the circuit for the desired number of rounds (e.g., 3–5 depending on time/ability)

Cooldown

  • 3–5 minutes of light cardio (walk, slow bike, or row)

  • Static stretches: hamstrings, quads, chest, shoulders, and core (cobra stretch)