Workout Plan Generator
Basic Settings
Additional Settings
Transform Your Fitness Journey in 60 Seconds
Stop guessing, start progressing with a personalized workout plan that works
To create your perfect plan
Personalized to you
Always free
🎯 Smart Workout Design
Advanced algorithm creates the perfect exercise selection based on your goals and equipment
⚡ Progressive Results
Built-in progression system ensures you keep getting stronger and fitter
⏰ Time-Optimized
Efficient 45-60 minute workouts that fit your busy schedule
💪 Equipment Flexible
Perfect for home gym, full gym, or minimal equipment setups
Create Your Perfect Plan in 3 Simple Steps
Choose Your Goal
Customize Your Plan
Get Instant Access
Receive your science-based workout plan immediately - no email required
What Our Users Say
Finally, a workout plan that adapts to my schedule and equipment. Seeing real results!
Perfect for my home gym setup. Clear, simple, and actually works.
The Perfect Workout Plan Includes:
Customized Exercise Selection
Tailored to your goals and equipment
Progressive Overload System
Systematic approach to continuous improvement
Equipment-Flexible Workouts
Adaptable to any gym setup
Rest Day Scheduling
Optimized recovery periods
Mobile-Friendly Format
Access your plan anywhere, anytime
Ready for Your Perfect Workout Plan?
No Registration Required • Instant Access • 100% Free
Features of Our Workout Plan Generator
Discover why thousands of fitness enthusiasts trust our AI-powered workout generator
AI-Powered Plans
Instant Generation
Always Available
Personalized Workouts
Custom plans based on your goals, equipment, and experience level
Goal-Specific Training
Optimized routines for strength, muscle gain, or fat loss
Progressive Programs
Smart progression system that evolves with your fitness level
Flexible Scheduling
Adaptable workouts that fit your busy lifestyle
Workout Splits That Fit Your Life
Body Part Split
Classic approach for targeted muscle growth
Push/Pull/Legs
Perfect for 3-6 days per week
Full Body
Ideal for busy people
Custom Options
Because sometimes you need something unique
Experience Level That Makes Sense
Beginner
Focus on form and building foundations
Intermediate
Progressive overload and technique refinement
Advanced
Complex protocols for continued gains
Create Your Perfect Workout Plan in Minutes
Free Workout Plan Generator: Step-by-Step Tutorial
What You'll Learn:
Quick Setup
Create your plan in under 60 seconds
Goal Setting
Customize for your specific goals
Progress Tracking
Monitor your fitness journey
🎯 Quick Navigation
Choose Your Workout Type
Let's start with the foundation of your fitness journey. Your workout type determines the overall structure of your training program.
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Hypertrophy Training
Perfect for: Muscle growth and definition
Features: 8-12 reps, moderate weights, focus on time under tension
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Strength Training
Perfect for: Maximum power and force production
Features: 3-6 reps, heavy weights, longer rest periods
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Weight Loss
Perfect for: Fat burning and body composition
Features: Circuit training, higher reps, shorter rest periods
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General Fitness
Perfect for: Overall health and conditioning
Features: Balanced approach, varied exercises, moderate intensity
New to working out? Start with General Fitness to build a strong foundation. You can always specialize later as you progress.
Select Your Workout Split
Choose the split that best suits your schedule and goals. A split is the division of your training program into different phases or periods.
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Push/Pull/Rest
Perfect for: Balanced muscle development
Features: Push day, pull day, rest day
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Upper/Lower/Core
Perfect for: Focused muscle development
Features: Upper body, lower body, core day
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Full Body
Perfect for: General fitness and muscle development
Features: Workout every day
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Custom
Perfect for: Specific goals and preferences
Features: Customize your split
Consider your schedule and goals when choosing a split. A full body split is a great option for those who want to work out every day.
Set Your Schedule
Plan your workout frequency to ensure you stick to your routine. Frequency is the number of times you train a muscle group or an entire body in a given period.
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Daily
Perfect for: Consistency and quick results
Features: Train every day
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Weekly
Perfect for: Long-term consistency
Features: Train 3-5 times per week
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Bi-Weekly
Perfect for: Balanced progress and recovery
Features: Train every 2 weeks
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Custom
Perfect for: Specific goals and preferences
Features: Customize your schedule
Start with daily or weekly frequency and adjust based on your progress and recovery. A bi-weekly frequency is a great option for those who want to balance progress and recovery.
Choose Experience Level
Match your workout intensity to your fitness level. Intensity is the amount of effort or force exerted during a workout.
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Beginner
Perfect for: New to working out
Features: Low intensity, focus on form, minimal weights
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Intermediate
Perfect for: Experienced but new to a specific workout
Features: Moderate intensity, focus on technique, moderate weights
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Advanced
Perfect for: Experienced and skilled
Features: High intensity, focus on power, heavy weights
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Custom
Perfect for: Specific goals and preferences
Features: Customize your intensity
Start with beginner intensity and adjust based on your progress and goals. An advanced intensity is a great option for those who want to push themselves.
Select Available Equipment
Choose the equipment that best suits your workout type and goals. Equipment is the tools and machines used to perform exercises.
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Bodyweight
Perfect for: General fitness and muscle development
Features: No equipment required
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Barbell
Perfect for: Strength training and muscle development
Features: Heavy weights, versatile exercises
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Dumbbell
Perfect for: Isolation exercises and muscle development
Features: Adjustable weights, versatile exercises
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Kettlebell
Perfect for: Functional training and muscle development
Features: Adjustable weights, versatile exercises
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Machine
Perfect for: Specific muscle groups and isolation exercises
Features: Adjustable resistance, precise exercises
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Cardio Equipment
Perfect for: Cardiovascular fitness and weight loss
Features: Adjustable resistance, precise exercises
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Gym Equipment
Perfect for: General fitness and muscle development
Features: Adjustable resistance, precise exercises
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Custom
Perfect for: Specific goals and preferences
Features: Customize your equipment
Start with bodyweight exercises and add equipment based on your progress and goals. A barbell is a great option for those who want to focus on strength training.
Define Your Goals
Define your primary goal to ensure your workout plan is aligned with your objectives. Goals are the desired outcomes of a workout plan.
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Muscle Gain
Perfect for: Building muscle and strength
Features: High protein intake, heavy weights, low reps
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Weight Loss
Perfect for: Burning fat and improving body composition
Features: Low calorie intake, high protein intake, moderate intensity
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General Fitness
Perfect for: Improving overall health and conditioning
Features: Balanced approach, varied exercises, moderate intensity
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Endurance
Perfect for: Improving cardiovascular fitness
Features: High intensity, longer duration, low reps
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Flexibility
Perfect for: Improving flexibility and range of motion
Features: Yoga, stretching, foam rolling
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Custom
Perfect for: Specific goals and preferences
Features: Customize your goals
Start with general fitness goals and adjust based on your progress and goals. Muscle gain goals are a great option for those who want to build muscle and strength.
Generate Your Plan
Generate your custom workout plan using our free workout plan generator. This tool will create a personalized workout plan based on your preferences and goals.
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Free Generator
Perfect for: Creating a personalized workout plan
Features: Free, easy to use, customizable
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Premium Generator
Perfect for: Creating a personalized workout plan
Features: Premium, advanced features, unlimited access
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Custom Generator
Perfect for: Creating a personalized workout plan
Features: Custom, tailored to your needs
Start with the free generator and upgrade to premium if you need more advanced features. A custom generator is a great option for those who want a tailored workout plan.
Ready-to-Use Workout Plans to Get Started
Frequently Asked Questions
Everything you need to know about the Workout Plan Generator
Is the Workout Plan Generator free to use?
Yes, the tool is completely free and accessible online. There's no need to create an account or subscribe.
Free ToolIs the tool suitable for beginners?
Yes, it's perfect for beginners! Select "Beginner" as your experience level, and the generator will create an easy-to-follow plan with proper progression.
Beginner FriendlyDo I need any special equipment to start?
Not at all! You can select "Bodyweight Only" in the equipment options, and the generator will create effective workouts using just your body weight.
Equipment OptionsCan I create a plan for home workouts only?
Absolutely! Simply select "Available Equipment: Bodyweight" or "Dumbbells Only" in the settings, and the generator will design a plan tailored to home workouts.
Home WorkoutsHow do I adjust workout intensity?
You can modify intensity by adjusting your experience level, workout duration, and frequency. The generator will automatically adapt the exercises and progression accordingly.
Workout IntensityCan I focus on specific muscle groups?
Yes! Choose "Body Part Split" in the workout split options to focus on specific muscle groups. You can also prioritize certain areas based on your goals.
Targeted TrainingWhat should I do if I encounter an error message?
Clear your browser's cache and cookies, then reload the page. If the problem continues, check your internet connection or try using the tool on another browser.
Technical SupportThe exercises don't match my equipment selection. What should I do?
Double-check your equipment selection and generate the plan again. If the issue persists, try clearing your browser cache or contact our support team.
Exercise SelectionHow often should I update my workout plan?
For optimal results, generate a new plan every 4-6 weeks or when you notice progress slowing. This helps prevent plateaus and keeps your workouts challenging.
ProgressionHow do I track my progress?
Record your workouts, including weights, sets, and reps. Take progress photos and measurements every 4-6 weeks. When you generate a new plan, adjust the settings based on your improvements.
Progress TrackingWhat if I'm not seeing results?
Check your consistency, form, and recovery. Try increasing workout intensity or frequency, and ensure your nutrition supports your goals. Generate a new plan with adjusted settings if needed.
Results Optimization
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.