Workout plan generator that adapts to your day
Build an executable weekly plan in minutes. When time or equipment changes, adjust just today's workout — everything you've completed stays done.
Generate my planBuild your week
Pick your goal, training days, and equipment. You get a structured weekly plan you can adjust when a day changes.
What are you training for?
Your level
Training days per week
Time per session
Equipment you have
Stop if you feel pain or dizziness. General fitness guidance — not medical advice.
Day 1 · Monday
- Bodyweight Squat5 × 12-20
- Push-up5 × 8-15
- Dumbbell Row5 × 8-12
- Dumbbell Romanian Deadlift5 × 8-12
- Plank5 × 30-45 sec
What this workout plan generator builds
Choose general fitness, building muscle, or getting stronger; beginner or intermediate level; 2, 3, or 4 training days; and a 20, 30, 45, or 60-minute session limit. Select bodyweight, dumbbells, barbells, machines, resistance bands, or kettlebells. The exercise library is filtered by your equipment and exclusions. Patterns without an available exercise are skipped.
The base workout generator uses rules, not an AI call. Your equipment, experience, schedule, and time change the routine; changing the goal alone can leave the initial routine unchanged. Each day lists exercises, sets, reps, rest, instructions, and an estimated duration. You can swap a movement, mark completed entries, copy a day or week, and print your plan.
AI adjustments propose changes to one day. Review the differences before applying, cancel a proposal, or undo the most recent applied change. Completed entries stay protected. Your latest plan saves in this browser; free sign-in enables account sync. Dedicated PDF export and version history are not included. The tool does not assess technique or prescribe weights.
Start with the free workout plan generator, or read how to make a workout plan.
See free and Pro AI adjustment allowances before choosing a paid plan.
Plan your week. Adjust your day.
Three steps from a blank page to a week you can actually finish.
01
Tell it your week
Pick your training days, the equipment you actually have, and how long each session can run.
What are you training for?
General fitnessYour level
BeginnerTraining days per week
3 daysTime per session
30 minEquipment you have
BodyweightDumbbells02
Get a weekly plan
Every day comes with exercises, sets, reps, rest, and estimated time — matched to your selections, nothing guessed.
Day 1 · Monday
- Bodyweight Squat5 × 12-20
- Push-up5 × 8-15
- Dumbbell Row5 × 8-12
- Dumbbell Romanian Deadlift4 × 8-12
- Plank4 × 30-45 sec
Generated by this site's engine~30 min03
Adjust today when life changes
Only 20 minutes and no dumbbells today? Get a revised plan for today only, review the changes, then apply or undo.
Example
“Only 20 minutes today”
- Bodyweight Squat5 × 12-204 × 12-20
- Push-up5 × 8-154 × 8-15
- Dumbbell Row5 × 8-124 × 8-12
- Dumbbell Romanian Deadlift4 × 8-123 × 8-12
- Plank4 × 30-45 sec3 × 30-45 sec
Fewer sets, same movement patterns. You review, then apply or undo.~24 min
Built for weeks that don't go as planned
The plan follows your constraints today — and your finished work never gets thrown away.
Structured weekly plan
Exercises, sets, reps, rest, and estimated time for each training day, built around the equipment you selected.
Day 1 · Monday
- Bodyweight Squat5 × 12-20
- Push-up5 × 8-15
- Dumbbell Row5 × 8-12
- Dumbbell Romanian Deadlift4 × 8-12
- Plank4 × 30-45 sec
Adjust today, not the week
Ask in plain language when your day changes. The proposal touches only the selected unfinished day.
Example
“Only 20 minutes today”
- Bodyweight Squat5 × 12-204 × 12-20
- Push-up5 × 8-154 × 8-15
- Dumbbell Row5 × 8-124 × 8-12
- Dumbbell Romanian Deadlift4 × 8-123 × 8-12
- Plank4 × 30-45 sec3 × 30-45 sec
Progress that survives
Mark sessions done and reopen your plan right where you left off — completed work stays completed.
2 of 5 done
- Bodyweight Squat5 × 12-20
- Push-up5 × 8-15
- Dumbbell Row5 × 8-12
- Dumbbell Romanian Deadlift4 × 8-12
- Plank4 × 30-45 sec
Pricing
Free to use without an account. Sign in free to sync your latest plan across devices. Pro adds a higher daily AI adjustment limit.
Free
No account required to start
$0
- Unlimited weekly plan generation
- 10 AI day-adjusts per day
- Progress saved in this browser
- Sign in free to sync across devices
- Copy day/week and print
Pro
More AI adjustments for changing days
$4.99/mo$39/yr
- 100 AI day-adjusts per account per day
Frequently asked questions
Short answers about how the generator works in this preview.
From the blog
Training guides and product updates.
Ready when your week is.
Plan the week, adjust the day, keep what you've done. No account needed to start.