Workout Plan Generator
A week of training built around your goal, schedule, and gear.
Your weekly plan
General fitness information, not medical advice. Consult a professional before starting a new program.
How to Use This Generator
Pick the goal you care about most, how many days you can honestly train, what equipment you have, and your level. The generator builds a full week: which days train what, the exact exercises, and the sets, reps, and rest for each.
Choose your goal. Strength means heavy weights and low reps, hypertrophy means moderate weights for muscle size, fat loss adds a cardio finisher to every session, endurance uses light weights and high reps.
Choose days per week (2 to 6). Fewer days means full-body sessions; more days splits the body into push, pull, and legs.
Choose your equipment and level. Beginners get simpler moves and fewer sets; every exercise is filtered to gear you actually own.
Press Generate Plan. Train the days in order, rest on the other days, and progress when all sets feel manageable.
How Plans Are Built
The split depends on your days. Two or three days uses full-body sessions so every muscle gets trained two to three times per week, which is ideal for beginners. Four days switches to upper/lower. Five days runs push, pull, legs, then upper and lower. Six days repeats push/pull/legs twice. Sets and reps follow the goal: strength uses 3 to 4 sets of 5 to 6 with 2 to 3 minutes rest, hypertrophy uses 3 to 4 sets of 8 to 10 with 60 to 90 seconds rest, fat loss uses 3 sets of 12 plus a cardio finisher with short rests, and endurance uses higher reps with 30 to 60 seconds rest.
Worked Example
Goal: strength. Days: 3. Equipment: dumbbells. Level: beginner. The generator picks the 3-day full-body split with 3 sets of 6 and 2 to 3 minutes rest. Day 1: Dumbbell Bench Press 3x6, One-Arm Dumbbell Row 3x6, Goblet Squat 3x6, Russian Twist 3x10 per side. Day 2: Overhead Dumbbell Press 3x6, Bent-Over Dumbbell Row 3x6, Dumbbell Romanian Deadlift 3x6, Plank 3x30 sec. Day 3: Lateral Raise 3x6, Dumbbell Bicep Curl 3x6, Walking Lunge 3x6, Dead Bug 3x8 per side. Weekly volume: 36 working sets across 12 exercises, about 48 minutes per session including warm-up. When all 3x6 feel easy, move to 3x8, then add weight and drop back to 3x6.
Progression and Recovery
The plan only works if the weights go up over time. Add reps first, then weight: turning 3x6 into 3x8 earns you a heavier dumbbell. Train each session with one or two reps left in reserve, never to absolute failure as a beginner. Eat enough protein (around 0.7 to 1 gram per pound of bodyweight daily is the common target), sleep 7 to 9 hours, and keep one or two full rest days per week. If progress stalls for three weeks, you are probably under-recovering, not under-training.
General fitness information, not medical advice. Consult a professional before starting a new program, especially if you have an injury or health condition.
Frequently Asked Questions
How are the exercises chosen?
Every exercise in the bank is tagged by muscle group (push, pull, legs, core, cardio), equipment (full gym, dumbbells, or bodyweight), and level. The generator first picks a training split for your number of days, then fills each day only with exercises that match your equipment and level. A beginner never gets an advanced move like a Bulgarian split squat, and a bodyweight plan never asks for a lat pulldown machine.
What about rest days?
Rest days are built into the plan: you train on the days you chose and rest on the others. Muscles grow during recovery, not during the workout, so do not add extra sessions on top. If you train 5 or 6 days, keep at least one full rest day per week. Sleep and protein matter as much as the sessions themselves.
When should I progress to harder work?
When you can complete all sets and reps with good form and have one or two reps left in the tank, it is time to progress. Add a little weight, add a rep per set, or add one set. Small jumps every 1 to 2 weeks beat big jumps that break your form. If your form falls apart, the weight is too heavy regardless of what the plan says.
Can bodyweight training actually build muscle?
Yes, especially for beginners. Push-ups, squats, lunges, and planks provide plenty of stimulus in the first 6 to 12 months. The trick is progression: elevate your feet for push-ups, try single-leg squat variations, and slow down the lowering phase. Eventually you will want added resistance, but bodyweight is a legitimate starting point, not a compromise.
How should I warm up?
Spend 5 minutes raising your body temperature: brisk walking, jumping jacks, or easy cycling, then 5 minutes of movement prep for the day's lifts, like bodyweight squats before squatting or band pull-aparts before pressing. Skip long static stretching before lifting; save it for after. A good warm-up should leave you warm and loose, never tired.