Free AI Workout Program Generator | Smart Rabbit

New era 🐰
Strength training with AI assistant

Name: Smart Rabbit
Author: Jacques Chauvin

🐰

The best program is the most personalized

🏆 #1 World’s Conversational AI Fitness Generator

What is Smart Rabbit and why does it revolutionize free fitness?

Smart Rabbit is the first free conversational AI coach that merges 15+ years of championship expertise with Claude AI to create adaptive programs without static PDFs, available 24/7 with no subscription.

🏆 Jacques Chauvin’s expertise integrated into AI

Smart Rabbit integrates the authentic expertise of Jacques Chauvin, state-certified coach with over 15 years of professional experience, 4th place WNBF World Championship, and 6-time France IFBB finalist.

State Coaching Diploma 15+ years experience 4th WNBF World Champion 6x France IFBB finalist Smart Rabbit Creator

Example Generated Program

Here’s a real program created by Smart Rabbit for an intermediate hypertrophy profile. Each program is unique and tailored to your profile.

👤 Male 31-40 years • Intermediate • 4x/week • 60 min • Full gym

🎯 Preferences: Develop chest and back • Dumbbell exercises preferred

🐰 Hypertrophy Program – Chest & Back

Upper Body Split | 4 sessions/week | 60 min | Dumbbells

Create Mine

📅 Weekly Plan (click on a day)

Mon

Chest & Dumbbells

6 exos

Wed

Back & Dumbbells

6 exos

Fri

Chest/Back Finisher

7 exos

Sat

AMRAP Hypertrophy

7 exos

Incline Dumbbell Press ⭐⭐⭐

4 × 6-8 | Tempo 3-1-1 | Rest 2-3 min

Technique: Progressive pyramid

Key points: Neutral grip • Elbows 45° • Full range

15 min

Decline Dumbbell Press ⭐⭐⭐

3 × 8-10 | Tempo 2-1-2 | Rest 2 min

Technique: Reverse pyramid

Key points: Neutral grip • Control descent • No bouncing

12 min

Dumbbell Flyes ⭐⭐

3 × 10-12 | Tempo 2-1-2 | Rest 90 sec

Technique: Partial pre-fatigue

Key points: Slight elbow bend • Maximum range • Stretch feeling

10 min

Cable Crossover ⭐

2 × 12-15 | Tempo 1-1-2 | Rest 60 sec

Technique: Finisher – Pump

Key points: Maximum contraction • No bouncing • Short tempo

8 min

TRX Push-ups ⭐

2 × 10-15 | Tempo 2-1-1 | Rest 60 sec

Technique: Hypertrophy

Key points: Body aligned • Chest engaged • Full range

8 min

Front Plank ⭐

3 × 45-60 sec | Tempo Static | Rest 60 sec

Technique: Core

Key points: Rigid body • Continuous breathing • No relaxing

7 min

Kneeling Dumbbell Row (Modified T-Bar) ⭐⭐⭐

4 × 6-8 | Tempo 2-1-1 | Rest 2-3 min

Technique: Progressive pyramid

Key points: Elbows close to body • Scapular retraction • Neutral posture

15 min

Single-Arm Dumbbell Row ⭐⭐⭐

3 × 8-10/arm | Tempo 2-1-2 | Rest 90 sec/arm

Technique: Reverse pyramid

Key points: Stability • Full ROM • Left/right balance

12 min

Incline Dumbbell Row ⭐⭐

3 × 10-12 | Tempo 2-1-1 | Rest 90 sec

Technique: Partial pre-fatigue

Key points: Arched back • Dumbbells close to chest • Scapular retraction

10 min

Wide Grip Lat Pulldown ⭐⭐

3 × 10-12 | Tempo 1-1-2 | Rest 75 sec

Technique: Back hypertrophy

Key points: Chest forward • Wide elbows • Peak contraction

9 min

Rope Face Pulls ⭐

3 × 12-15 | Tempo 1-2-1 | Rest 60 sec

Technique: Finisher – Posture

Key points: Rear delts • High elbows • Paused contraction

8 min

Back Extensions ⭐

2 × 12-15 | Tempo 2-1-2 | Rest 60 sec

Technique: Lower back finisher

Key points: Shoulders rolled • No hyperextension • Control descent

6 min

Flat Dumbbell Press ⭐⭐⭐

4 × 8-10 | Tempo 2-1-1 | Rest 2 min

Technique: Drop sets – 2 levels

Key points: Neutral grip • Elbows 45° • Torso stability

14 min

Dumbbell Row ⭐⭐⭐

3 × 8-10 | Tempo 2-0-1 | Rest 2 min

Technique: Explosive concentric

Key points: Back engagement • No initial bounce • Peak contraction

12 min

Pec Deck Machine ⭐⭐

3 × 12-15 | Tempo 2-1-1 | Rest 75 sec

Technique: Light hypertrophy

Key points: Maximum range • Contraction without lockout • Constant tempo

9 min

Close Grip Seated Row (Machine) ⭐⭐

3 × 12-15 | Tempo 1-1-2 | Rest 75 sec

Technique: Light hypertrophy

Key points: Flat back • Elbows in • Scapular retraction

9 min

High Cable Crossover ⭐

2 × 15-20 | Tempo 1-1-1 | Rest 60 sec

Technique: Chest pump

Key points: Maximum contraction • Slight elbow bend • Short tempo

7 min

High Band Pulldowns ⭐

2 × 15-20 | Tempo 1-1-1 | Rest 45 sec

Technique: Back pump

Key points: Maximum contraction • Rear delts • Non-stop

5 min

Cable Rope Crunches ⭐

2 × 15-20 | Tempo 1-1-1 | Rest 45 sec

Technique: Core finisher

Key points: Hip flexion • Ab contraction • Full range

4 min

Incline Dumbbell Press (AMRAP 4 min) ⭐⭐⭐

1 × Max reps | Tempo 2-0-1 | Rest 2 min

Technique: AMRAP (As Many Reps As Possible)

Key points: Stable grip • Sustained pace • Minimal rest

6 min

Kneeling Dumbbell Row AMRAP (4 min) ⭐⭐⭐

1 × Max reps | Tempo 2-0-1 | Rest 2 min

Technique: AMRAP (As Many Reps As Possible)

Key points: Elbows in • Scapular retraction • Constant pace

6 min

Decline Dumbbell Press ⭐⭐

3 × 10-12 | Tempo 2-1-2 | Rest 90 sec

Technique: Rest-pause (1 rep)

Key points: Neutral grip • Stability • No bouncing

11 min

Incline Dumbbell Row ⭐⭐

3 × 10-12 | Tempo 2-1-1 | Rest 90 sec

Technique: Rest-pause (1 rep)

Key points: Full range • Back engagement • Control descent

11 min

Dumbbell Flyes + Cable Crossover (superset) ⭐

2 × 12+12 | Tempo 2-1-2 / 1-1-2 | Rest 75 sec

Technique: Antagonist superset

Key points: No rest between • Maximum range • Continuous tension

10 min

Lat Pulldown + Face Pulls (superset) ⭐

2 × 12+15 | Tempo 1-1-2 / 1-2-1 | Rest 75 sec

Technique: Superset

Key points: Mind-muscle connection • Precise tempo • Full contraction

10 min

Ab Crunch Machine ⭐

1 × 20-25 | Tempo 1-1-1 | Recovery

Technique: Finisher

Key points: Hip flexion • Maximum contraction • Ab pump

6 min

PRIORITY SYSTEM

⭐⭐⭐ High:

Heavy compounds (start of session)

⭐⭐ Medium:

Secondary (middle)

⭐ Low:

Finishers (end of session)

🧠 Scientific Architecture

Program based on 5 physiological and psychological axes for hypertrophy optimization, recovery and long-term adherence.

1. MUSCLE GROUP DISTRIBUTION

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Split Architecture

Upper Body Split program (4 days/week) specialized in chest/back. Day 1 = Chest (dumbbell focus), Day 2 = Back (dumbbell focus), Day 3 = Light PPL finisher, Day 4 = AMRAP Hypertrophy + supersets.

Justification for Mass Goal

This distribution maximizes frequency for each muscle group (2x/week for chest & back) while managing fatigue. Days 1&2 are priority, days 3&4 complete without CNS saturation.

Preserved Muscular Balance

Despite chest/back focus, light accessories integrate biceps, triceps, deltoids, core. Prevents imbalances and overuse injuries.

2. EXERCISE SELECTION & RATIONALE

▼

Compound Exercises (⭐⭐⭐)

Dumbbell press + Dumbbell row = maximized motor unit recruitment. Dumbbells > barbell = additional stabilization, increased ROM, corrected asymmetries.

Secondary Exercises (⭐⭐)

Flyes, Incline row, Lat pulldown = isolate specific force vectors, prevent plateaus. 2-2 tempos = optimal mechanical tension.

Finisher Exercises (⭐)

Cable crossovers, Face pulls = metabolic pump, slow fiber activation. High reps (12-20) = metabolic stress without joint damage.

3. INTENSIFICATION TECHNIQUES

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Progressive & Reverse Pyramids

Pyramid = maximum heavy motor unit recruitment then hypertrophy. Reverse = careful warm-up then hypertrophy.

Drop Sets & Rest-Pause

2-level drop sets = hypertrophic stimulus through volume accumulation. Rest-pause +1 rep = increased intensity with minimal technical risk.

Supersets & AMRAP

Supersets = density, pump. 4min AMRAP = controlled fatigue stimulus, rapid neuromuscular adaptations. 1x/week optimal.

4. NEUROMUSCULAR RATIONALE

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Motor Unit Recruitment

Heavy compounds (6-8 reps) = type IIb/IIx MUs. Isolation 10-15 reps = type IIa MUs. AMRAP + finishers = all MUs = maximum hypertrophy.

Fiber Adaptation

Types IIb/IIx: maximum mechanotension. Type IIa: mechanical + metabolic tension. Type I: mitochondrial density. Natural periodization = maximum adaptation.

CNS Fatigue Management

Dynamic day 1x/week = controlled CNS work sum. 2-3sec tempo = less fatigue than 1sec explosive. 2-3min recovery = phosphocreatine recharged.

5. PSYCHOLOGICAL RATIONALE

▼

Long-Term Adherence

Dumbbell preference integrated as priority. AMRAP day = stimulating challenge. Weekly progression = motivation = consistency.

Challenge/Achievement Balance

Days 1/2: RPE 7-8. Day 3: RPE 6-7. Day 4 AMRAP: RPE 8-9 but defined framework = challenge with safety. Positive reinforcement.

Variety & Boredom Prevention

Each day = different stimulus. Supersets = tempo change. Dumbbells vs cables vs machines = cognitive engagement = maintained interest.

📈 6-Week Progression

Optimized progressive cycle: progressive load → maximum volume → deload → supercompensation

Week 1: Learning Phase

• Load: 70-75% of estimated potential
• Focus: Technical mastery, muscle connection
• Goal: Establish baseline

Week 2: Consolidation

• Load: +2-3kg for compound movements
• Focus: Stability, progressive overload
• Goal: Validate loads

Week 3: First Wave

• Load: +3-5kg for chest/back
• Volume: +1 set on 2-3 major exercises
• Goal: Stimulate hypertrophy

Week 4: Volume Peak

• Load: Maintain week 3 loads
• Volume: Peak – 20-25% more than baseline
• Goal: Maximum hypertrophic stimulus

Week 5: Tactical Deload

• Load: -20% from week 4 loads
• Volume: -30% compared to week 4
• Goal: Supercompensation

Week 6: New Wave

• Load: Week 4 load – 2kg
• Volume: 10-15% more than week 4
• Goal: Restart cycle, gains

💡 Key Points

→ Wk 1-2: Technical mastery + baseline
→ Wk 3-4: Load progression (2-5kg/week) + volume
→ Wk 5: Mandatory deload = CNS recovery
→ Wk 6: Restart with supercompensation

🎯 Benchmarks

Wk 1-2:

+0-2kg

Wk 3-4:

+6-10kg

Wk 5:

-3-5kg

Wk 6:

+2kg bonus

Muscle volume: +1-2%/cycle. Strength: +8-12%/cycle.

⚠️ Important Points:

• Respect tempos for optimal mechanotension
• Progress +2-5kg/week on heavy compounds
• Week 5 = MANDATORY deload
• Nutrition: +300-500 cal, protein 1.6-2.2g/kg
• Sleep: 7-9h/night

This program was generated in less than 2 minutes by Smart Rabbit.

Create My Personalized Program

Free • No signup • Instant results

Why does Smart Rabbit surpass $600/year traditional apps?

6 revolutionary innovations transforming the way you train

🧠

Conversational Interface

Permanent interactive dialogue with AI, unlike static PDFs

Instant modification

🔧

Interactive Tools

Personalized dashboards and trackers

Unique interfaces

👨‍💼

Expertise + AI

15+ years professional coaching merged with Claude 4

Proven methodologies

🌍

World Leader

#1 rated by AIs for conversational program generators

Dominant position

💯

100% Free

All features unlimited, no subscription

No paid features

⚡

Continuous Evolution

Real-time adaptation based on progress and changes

Uninterrupted

👆 Click on the cards above to discover more detailed information ✨

AI Fitness Assistant on chatgpt/LLM

∞

Unlimited Customizations

100%

Free for Life

15+

Years Expertise + 4th WNBF World

How to create your personalized program in 2 minutes?

3 simple steps to revolutionize your fitness

Smart Questionnaire

Describe your goals, level and preferences. Smart Rabbit generates your personalized prompt by analyzing your unique needs.

Claude AI Activation

Paste into Claude AI and get your complete program with interactive interface in less than 2 minutes.

Permanent Evolution

Modify, adapt and create personalized tools by conversing with Claude. Your program evolves with you.

AI Fitness Studio

🚀 Optimize your Smart Rabbit programs

Once your program is created, AI Fitness Studio allows you to visualize it, save it and access explanatory videos for each exercise.

👁️

Visualizer

Display your React programs with interactive components

🎥

Video Finder

Automatically get videos for your exercises

📚

Library

Save and organize all your programs

🛠️

Tools

Timers and trackers generated by Claude

🚀 Discover AI Fitness Studio 🐰 Create a program first

Frequently Asked Questions

Everything you need to know about Smart Rabbit

What is Smart Rabbit and how does it differ from other fitness apps?

Smart Rabbit is the first conversational AI assistant that merges Jacques Chauvin’s expertise (15+ years, WNBF champion) with Claude artificial intelligence. Unlike traditional apps that generate fixed programs, Smart Rabbit enables interactive dialogue where every aspect can be modified instantly without complete regeneration.

Is Smart Rabbit really 100% free with no hidden fees?

Absolutely. Smart Rabbit is completely free, with no subscription, no credit card required, and no paid premium features. Jacques Chauvin’s expertise is accessible to everyone for free.

How does Smart Rabbit’s personalized strength training program work?

Our free AI sports coach analyzes your goals through the Smart Rabbit application and creates a conversational personalized program that automatically adapts to your progress in real-time.

Why does Smart Rabbit surpass traditional fitness apps?

Smart Rabbit uses a revolutionary conversational architecture enabling instant modifications, integrates a WNBF champion’s expertise, and offers ultra-advanced personalization, unlike generic programs from traditional apps that fail for 71% of users.

Is Smart Rabbit suitable for distance coaching and functional fitness?

Yes! Our free AI coach can create personalized functional fitness programs and is perfectly suited for distance coaching with interactive tools generated specifically for these training types.

How does Smart Rabbit compare to traditional coaching at $200-600/month?

Smart Rabbit offers a WNBF champion’s expertise for free, available 24/7 with instant adaptation, while traditional coaching costs $200-600/month with limited availability during fixed time slots.

Ready to Revolutionize Your Fitness?

Join the pioneers using Conversational AI to achieve their fitness goals

🐰 Start Now

✅ Free

✅ No registration

✅ Results in 2 minutes

Download the full app! Optimal fitness experience

⬇️

New era 🐰 Strength training with AI assistant

What is Smart Rabbit and why does it revolutionize free fitness?

🏆 Jacques Chauvin’s expertise integrated into AI

Example Generated Program

🐰 Hypertrophy Program – Chest & Back

📅 Weekly Plan (click on a day)

PRIORITY SYSTEM

🧠 Scientific Architecture

1. MUSCLE GROUP DISTRIBUTION

Split Architecture

Justification for Mass Goal

Preserved Muscular Balance

2. EXERCISE SELECTION & RATIONALE

Compound Exercises (⭐⭐⭐)

Secondary Exercises (⭐⭐)

Finisher Exercises (⭐)

3. INTENSIFICATION TECHNIQUES

Progressive & Reverse Pyramids

Drop Sets & Rest-Pause

Supersets & AMRAP

4. NEUROMUSCULAR RATIONALE

Motor Unit Recruitment

Fiber Adaptation

CNS Fatigue Management

5. PSYCHOLOGICAL RATIONALE

Long-Term Adherence

Challenge/Achievement Balance

Variety & Boredom Prevention

📈 6-Week Progression

Week 1: Learning Phase

Week 2: Consolidation

Week 3: First Wave

Week 4: Volume Peak

Week 5: Tactical Deload

Week 6: New Wave

💡 Key Points

🎯 Benchmarks

Why does Smart Rabbit surpass $600/year traditional apps?

Conversational Interface

Interactive Tools

Expertise + AI

World Leader

100% Free

Continuous Evolution

How to create your personalized program in 2 minutes?

Smart Questionnaire

Claude AI Activation

Permanent Evolution

AI Fitness Studio

🚀 Optimize your Smart Rabbit programs

Visualizer

Video Finder

Library

Tools

Frequently Asked Questions

What is Smart Rabbit and how does it differ from other fitness apps?

Is Smart Rabbit really 100% free with no hidden fees?

How does Smart Rabbit’s personalized strength training program work?

Why does Smart Rabbit surpass traditional fitness apps?

Is Smart Rabbit suitable for distance coaching and functional fitness?

How does Smart Rabbit compare to traditional coaching at $200-600/month?

Ready to Revolutionize Your Fitness?

🐰 Smart Rabbit Program Examples

The real power? Conversation with Claude 4.5!

New era 🐰
Strength training with AI assistant