Workout plan generator: your free custom workout plan

The workout plan generator on this page builds a real, structured week of training in seconds — not a generic template, but a plan shaped by the answers you give about your goal, your days, your equipment and your level. Unlike a static PDF, this free workout planner links every exercise to the 3D coach, so each session comes with a model rep, muscle highlighting and voice cues built in.

How to use the plan builder

Pick your goal (strength, muscle, fat loss, fitness or mobility), your level, how many days a week you can train, and roughly how long each session should be. Choose whether you're training at a gym or at home, and if at home, which equipment you actually have. You can also flag a focus area (like arms or glutes) and any joint limitations (knees, back, shoulders, or a preference for low-impact work), and the generator will avoid exercises tagged as risky for that limitation.

How the generator builds your plan

Behind the scenes, the tool assigns your chosen number of days to a proven split — full body for 2–3 days, upper/lower for 4, or push/pull/legs for 5–6 — then fills each session with exercises that match your equipment and level, rotating through alternatives so consecutive weeks don't feel identical if you regenerate. Sets, reps and rest are set from your goal using standard strength and hypertrophy ranges (for example, 4–6 reps and longer rest for strength; 8–12 reps and moderate rest for muscle), and a conditioning finisher is added automatically for fat-loss and general fitness goals. If you regenerate the plan with the same settings, exercise selection rotates through the available alternatives for each movement slot, so back-to-back plans stay fresh instead of repeating the identical exercise list every time.

What you get

Your plan shows a weekly calendar, a full session-by-session table with sets, reps and rest for every exercise, and a "start this workout" button that opens the 3D coach with voice cues and rep counting built in. You can save the plan (stored locally in your browser), share it with a link, or print it for the gym. If you'd rather build a session manually, exercises added from any exercise page using "add to my plan" collect here too.

Getting the most from your plan

Be honest about your available time and equipment rather than optimistic — a realistic 3-day plan you actually complete beats an ambitious 6-day plan you abandon after a week. Regenerate the plan every 6–8 weeks, or once the current one feels too easy, to get new exercise variety and adjust for a changed goal or schedule. Use the one-rep max calculator to set working weights for the compound lifts your plan includes, and log completed sessions in my workouts to track your consistency over time.

The programming principles behind the plan

The generator follows the same principles covered in our guides: progressive overload (small, steady increases in weight or reps — see the progressive overload guide), appropriate sets and reps per goal (see how many sets and reps), and enough rest between sessions targeting the same muscles. If you want to understand why the plan is built the way it is rather than just following it, those guides explain the reasoning in full, along with how to choose a workout split for anyone who wants to adjust the structure themselves.

Who the plan builder works for

The generator adjusts for level as well as goal, so a true beginner gets fewer sets, simpler exercises and more rest, while an advanced setting increases volume and includes more demanding movement patterns. It works whether you're training at a fully equipped gym, with a single kettlebell at home, or with nothing but bodyweight and a chair, and the same logic applies for men, women, and any age group — the settings that matter are your goal, days, equipment and level, not any demographic category.

Privacy

Your answers and generated plan stay in your browser's local storage — nothing is sent to a server or account, so there's no sign-up and nothing to lose if you clear your browser data intentionally, though that also means switching devices won't carry your saved plan unless you use the share link.