Workout Planner – Free Weekly Workout Plan Maker
This workout planner builds a full weekly workout plan around your goal and schedule. Pick your goal (build strength, build muscle, lose fat and get fit, or improve endurance), how many days a week you can train (2 to 6), which days, your equipment (none, dumbbells or a full gym) and your level. The planner chooses a proven split, such as full body, upper/lower or push/pull/legs, fills each day with exercises, sets, reps and rest that suit your goal, and adds rest days and light cardio. Rename or edit any exercise, regenerate a single day, then print the plan or export it as a CSV. Your plan is saved in your browser. Want a quick one-off session? Try our Workout Generator.
Workout Planner
Make a weekly workout plan for your goal, schedule and equipment, then edit it, print it or download a CSV.
How to use the Workout Planner
- Choose your goal, level and equipment.
- Pick how many days and which days you can train.
- Press Make my plan.
- Edit any line, then print, copy or download the CSV.
Features
- Goals: strength, muscle, fat loss, endurance
- 2 to 6 training days, your choice of days
- Full body, upper/lower and push/pull/legs splits
- Sets, reps and rest set by goal and level
- Edit exercises, reroll a day
- Saved in your browser; print or CSV
Frequently asked questions
How many days a week should I work out?
Three days of full-body training is a great start. Four days fits an upper/lower split, and five or six days fits push/pull/legs. The CDC suggests 150 minutes of moderate activity plus 2 days of muscle training each week.
What is the best workout split?
Beginners do best with full body 2 to 3 times a week. Upper/lower works for 4 days, and push/pull/legs for 5 or 6 days. The best split is the one you can stick with.
How many sets and reps for muscle vs strength?
For strength, 3 to 5 sets of 3 to 6 reps with longer rest. For muscle, 3 to 4 sets of 8 to 12 reps. For endurance, 2 to 3 sets of 15 to 20 reps with short rest.
How should I progress my plan?
Add a rep or a little weight when all sets feel smooth, about every 1 to 2 weeks. Change exercises every 6 to 8 weeks to keep it fresh.
Is this plan safe for beginners?
Choose Beginner for fewer sets and simpler moves. This is general fitness guidance, not medical advice, so ask a doctor before starting if you have health concerns.