Free Workout Plan Generator
Build a complete weekly workout plan in seconds. Pick your goal, how many days you can train, the equipment you have, and your experience level. Everything runs in your browser, nothing is uploaded.
Create your plan
This tool provides general fitness information only and is not medical advice. Consult a qualified professional before starting a new exercise program.
How the generator builds your plan
- Pick your goal. Strength plans use heavier sets of 3 to 6 reps on compound lifts. Hypertrophy plans use 8 to 12 reps. Endurance plans use 15 to 20 reps with short rests.
- Choose your training days. Two days gives you full body A and B sessions. Three days rotates full body sessions (beginners) or push, pull, legs (intermediate). Four days runs upper and lower splits. Five or six days rotates push, pull, legs, with optional upper and lower days.
- Match your equipment. Full gym unlocks barbells, machines, and cables. Dumbbells only keeps every movement to what two dumbbells can do. Bodyweight only uses zero equipment movements, with a note where a pull-up bar helps.
- Set your level. Beginners get fewer exercises per session and simpler, joint-friendly movements. Intermediates get more volume and more demanding variations.
Every generated plan includes rest day guidance and progressive overload tips so you know how to keep improving week after week. Use the print button on your plan for a clean, paper-friendly copy.
Workout plan questions, answered
How many days per week should I work out?
Most people make their best progress training 3 to 4 days per week, which gives each muscle group enough stimulus plus recovery time. Two days still works well for busy schedules if every session is full body. Five or six days suits experienced lifters who can manage fatigue.
What is the difference between strength, hypertrophy, and endurance training?
Strength training uses heavy weights for low reps (3 to 6) with long rests to build maximal force. Hypertrophy training uses moderate weights for 8 to 12 reps to maximize muscle growth. Endurance training uses lighter weights for 15 to 20 reps with short rests to build stamina.
Can I build muscle with bodyweight exercises only?
Yes, especially as a beginner. Push-ups, squats, lunges, split squats, glute bridges, and planks cover every major muscle group. Progress by adding reps, slowing the tempo, or moving to harder variations like Bulgarian split squats and diamond push-ups.
How do I know when to add weight?
When you can complete every set and rep with solid form and one or two reps still in reserve, add a small amount of weight next session. That simple rule, applied for months, is progressive overload in practice.
Do I need rest days?
Yes. Muscles grow during recovery, not during the workout. Take at least one or two full rest days per week, sleep 7 to 9 hours, and avoid training the same muscle group hard on back to back days.