• WEIGHTS
  • SCHEDULE
  • ROTATION
  • HUMAN

How to build a 5x5 strength program with your AI

Connect your AI to this MCP and give it your lifting maxes. It handles the math and the scheduling for you.

Ask AI about this page

Short answer

How do I build a 5x5 program with my AI?

Give your AI your current one-rep maxes. It will calculate your starting weights and build a multi-week linear progression schedule with specific exercise rotations. You'll get a complete training plan.

Your training outcomes.

What you get from the AI.

The AI does the math so you can focus on the gym.

WEIGHTS

Starting load math

The AI uses your maxes to find the right starting weights. You get specific numbers for every lift.

SCHEDULE

Multi-week plan

The AI builds a full linear progression schedule. This covers your training over several weeks.

ROTATION

Exercise selection

The AI picks which movements to perform each session. You get a structured rotation of lifts.

HUMAN

Manual oversight

You decide when to deload or adjust intensity. The AI provides the structure, but you manage the effort.

The workflow

What your AI does when the request arrives.

The AI processes your lifting data through a specific sequence of steps.

  1. Calculate weights

    The AI takes your current maxes and determines the correct weight for your first training session.

    calculate_starting_weights

  2. Build progression

    The AI creates a multi-week schedule that increases weight over time.

    generate_training_program

  3. Rotate exercises

    The AI selects the specific movements for each session to ensure a balanced program.

    get_exercise_rotation

  4. Finalize schedule

    The AI combines the weights and rotations into a single, complete training plan.

    generate_training_program

Try it

Copy these to start.

Paste these into your chat to get moving.

Starting points

Swap the bracketed numbers for your actual lifting maxes.

5x5 Program Generator Connector

You're all set. Choose your MCP client and follow the setup instructions.

Connector linkhttps://edge.vinkius.com/vk_preview_zm0Jeg3kbx2GAeMtZGt6mm1ecwD12zyorBmAaENg/mcp

Claude Desktop

Follow the steps below to connect in seconds.

  1. 1In Claude Desktop, open Settings → Connectors.
  2. 2Click “Add custom connector” and paste the connector link above as the remote MCP server URL.
  3. 3Click Add and start a new chat — 5x5 Program Generator capabilities are ready to use.
Configuration · claude_desktop_config.jsonCopy
{
  "mcpServers": {
    "5x5-program-generator-mcp": {
      "url": "https://edge.vinkius.com/vk_preview_zm0Jeg3kbx2GAeMtZGt6mm1ecwD12zyorBmAaENg/mcp"
    }
  }
}
Copy into chat04

  • Build a 5x5 program using my maxes: Squat [number], Bench [number], and Deadlift [number].

  • Generate a 4-week 5x5 training schedule based on a [number] lb squat.

  • Rotate my exercises for a 5x5 program using my current maxes: [list maxes].

  • Calculate my starting weights for a 5x5 program if my deadlift max is [number].

  • Claude
  • ChatGPT
  • Cursor
  • VS Code
  • Windsurf
  • Claude Code
  • JetBrains
  • Cline

Start here

Connect 5x5 Program Generator once, then ask.

Connect the MCP to your AI client with one click. Your credentials stay encrypted, and you can start prompting immediately.

Connect 5x5 Program Generator to your AI

FAQ

How this task behaves.

  • 01

    Can the AI track my progress in a spreadsheet?

    No. This MCP only generates the program and calculates weights. It cannot write to or read from external spreadsheets.

  • 02

    Does the AI decide when I should take a rest day?

    The AI generates the exercise rotation, but you decide when to take extra rest based on your recovery.

  • 03

    Can I change the weight increments?

    Yes. You can ask your AI to adjust the progression logic after the initial program is generated.

  • 04

    Will the AI automatically update my maxes when I get stronger?

    No. You must provide your updated maxes to the AI to get a new calculation.

  • 05

    Can the AI suggest different exercises?

    Yes. You can ask the AI to use the exercise rotation tool to find different movement patterns.

  • More questions about 5x5 Program Generator? The Connector page answers them. See everything the 5x5 Program Generator Connector can do

Connect 5x5 Program Generator to Claude, Cursor, ChatGPT & more