Hardgainer Workout Plan Generator – SFR, Volume and RIR in One System | Hardgainer Performance Nutrition®
Hardgainer Tools
Hardgainer Workout Plan Generator – SFR, Volume and RIR in One System
Set how you train and how your sets feel – the generator turns that into a structured weekly plan
with sessions, set targets and target RIR. No magical templates, but a system: MEV/MAV, SFR and
training frequency working together.
🎯 Focus: Hardgainers with 3–6 training days📚 Linked to the Training Volume and Fatigue System🧠 Control levers: SFR, RIR, priority per muscle group
Continuously improving
The Hardgainer Tools are expanded, refined and technically improved step by step –
always shaped by real Hardgainer problems and practical feedback.
If you notice anything while using the tools or want to suggest a feature,
we appreciate hearing from you – for example by replying to the
Hardgainer Mission Briefing™
or through your usual channels.
1. Training logic behind the generator
The generator is not a “random plan dice” but a small model of your
Training Volume and Fatigue System:
volume ranges, SFR feedback and RIR settings jointly decide how your plan looks.
Each muscle group gets a volume range (e.g. 10–14 sets/week for intermediates).
Your priority (1–3) nudges you towards the lower or upper end of that range.
Your SFR (1–5) further modulates it: high-quality sets → more volume justifiable, poor SFR → rather less.
Result: a pragmatic MEV→MAV corridor, not a dogma.
2. Interactive Hardgainer Workout Plan Generator
Step by step: first choose training frequency and level, then set priority and SFR per muscle group.
The system will then generate a weekly structure with sessions, set targets and target RIR – including
a reminder that everything is an orientation framework, not law.
Note: The workout plan generator is intended for healthy adults and does not
replace medical advice or individual coaching. If you have pre-existing
conditions, pain, take medication, or are pregnant/breastfeeding, please
consult your physician before using this tool. Use at your own risk.
For full details, see our
legal notice (Disclaimer, EN).
Prefer ready-made templates?
If you want to skip the setup: grab the free workout plan templates (KKKD, Full Body A/B, PPL) —
printable, trackable, with clear progression.
Workout Plan Generator – SFR, MEV/MAV and RIR thought together
On the left you set your profile and priorities, below that your plan appears: sessions with exercises,
sets, target RIR and SFR label. At the bottom you can fine-tune your weekly volume based on performance
and SFR feedback.
Weekly Training Blueprint
The generated plan appears here: sessions, exercises, sets, target RIR and SFR labels – in a block
that prints cleanly and can be saved as PDF.
Set your parameters above and click
“Generate plan” – your weekly overview with sessions, set targets and RIR
will appear here. Below you can use the progression module to fine-tune volume for the next week.
Note: The generator does not replace coaching – it makes your decisions visible.
You can use the structure as a starting point, take screenshots, export it, or
transfer it into your current training log.
3. Week-to-week progression and practice
How to use the progression module
At the end of a training week, rate for each muscle group whether your performance improved, stayed similar or dropped.
Estimate your average SFR for the week on a scale from 1–5.
The module will then suggest a conservative volume adjustment (e.g. +10 % or −20 %).
You can feed the new set ranges back into the generator and look at the new weekly structure.
