How are exercises selected?

Each goal × level combination has a curated list of 4–5 compound and accessory exercises appropriate for that experience level.

Should I follow this exactly?

It's a starting point. Adjust based on equipment, injuries, time and preference. A qualified trainer can personalise further.

Every 6–8 weeks typically. Track progress (weight lifted, reps) and progressively overload by adding weight or reps weekly.

Skip and continue with the schedule, or shift everything by a day. Consistency over weeks matters more than perfect weekly adherence.

No — the plan is regenerated each time you visit. Take a screenshot or copy if you want to keep it.

Personalized plan by goal, level and weekly frequency.

100% private — no uploads Free & unlimited Read tutorial

Watch a quick simulation of this tool in action — no file needed.

Follow these steps — everything happens instantly in your browser.

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Step 1. Pick a goal (build muscle, lose fat, maintain, endurance or general fitness).
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Step 2. Pick your experience level (beginner, intermediate or advanced).
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Step 3. Choose days per week.
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Step 4. Read the list of exercises with sets, reps, rest and form notes.

Everything you might want to know about workout plan generator.

Estimate your one-rep max using 7 formulas + training percentages.

Calories burned for 15+ activities using METs.

Five training zones via Karvonen or % of max HR.

Daily calorie needs using Mifflin-St Jeor — for loss, maintenance and gain.