Workout Plan Generator
Turn a goal and weekly availability into a concrete session-by-session training week.
Generate a workout plan instantly. Free strength, hypertrophy, beginner and cardio training plans with sets and reps.
Calculator Inputs
About Workout Plan
Turn a goal and weekly availability into a concrete session-by-session training week.
Pick strength (heavy 5×5 alternation), hypertrophy (push/pull/legs volume), beginner full-body, or run-based cardio, plus days per week. Sessions cycle through the template with sets, reps, and one coaching cue.
Templates assume healthy adults; pain, dizziness, or medical conditions mean see a professional first. Progress by adding small loads, not by maxing out. Everything runs in your browser.
Where it is used
Starting lifting, structuring cardio, returning after a break, and programming for busy schedules.
How to use the Workout Plan
- Training Goal — enter the value.
- Days Per Week (1–6) — enter the value (e.g. 3).
- Calculate — press the Calculate button to see the result instantly above.
Formula
Goal template cycled across the requested weekly days.
Examples
Example
Frequently Asked Questions
- How fast should weights increase?
- About 2.5 kg per lift per session on compounds while all sets complete. When reps stall twice, deload 10% and rebuild.
- Cardio or lifting for fat loss?
- Both help, but diet dominates. Lift to preserve muscle, add easy cardio for the deficit, and sleep — recovery drives results.
- What if I miss a day?
- Continue the rotation where you left off rather than cramming. Consistency beats perfect weeks.