A personalized workout plan built from your choices
A useful personalized workout plan starts with the constraints you can actually keep. Choose general fitness, building muscle, or getting stronger, then tell the generator your experience level, available equipment, weekly training days, and time per session. You can inspect the result before deciding whether to use it.
Build my planThe settings below start this routine. If you already have a saved plan, it reopens first; choose New plan to use these starting settings.
What personalizes this plan?
The initial plan comes from a rules engine and a fixed exercise library. Equipment choices filter the available movements; experience level sets the initial set count; the schedule controls the number of training days; and the time limit constrains each session. Goals are recorded in the plan and can inform an AI day adjustment. The current base engine does not produce a different training split or exercise prescription for each goal, so changing the goal alone can produce the same initial routine.
What you can change after generating
Each training day lists exercises, sets, repetitions, rest, and an estimated duration. You can replace an exercise with an available alternative in the same movement pattern, mark completed entries, and copy a day or the whole week. If today’s circumstances change, request an AI proposal, inspect its differences, then apply or cancel it. The most recent applied proposal can be undone. Completed entries are protected from changes.
Where personalization stops
This tool does not assess movement technique, injuries, strength, or your recovery. It does not prescribe weights or automatically increase them next week. Its estimates are scheduling aids rather than measured workout times. Use the output as an editable starting structure and review every exercise before training. A goal label is not a guarantee of a particular outcome.
Keep your latest plan
Without an account, your latest plan and completion progress are stored in this browser. Clearing browser data removes that local copy. Free sign-in enables account sync of the latest plan; it is not a library of past versions. Copy or print a plan when you want a separate record. Generation is free, while successful AI adjustment proposals use the daily allowance shown in the tool.
Example routine from these starting settings
Example output, not your saved plan. Generated by the same rules engine as the form.
Monday · Full body A
- Bodyweight Squat5 × 12-20
- Push-up5 × 8-15
- Dumbbell Row5 × 8-12
- Dumbbell Romanian Deadlift4 × 8-12
- Plank4 × 30-45 sec
Wednesday · Full body B
- Glute Bridge5 × 12-15
- Pull-up4 × 3-8
- Dumbbell Bench Press4 × 8-12
- Goblet Squat4 × 10-12
- Dead Bug5 × 8-10 / side
Friday · Full body C
- Dumbbell Shoulder Press4 × 8-12
- Lunge4 × 10-12 / leg
- Dumbbell Row4 × 8-12
- Dumbbell Romanian Deadlift4 × 8-12
- Plank4 × 30-45 sec
Build 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.
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.