AI Workout Plan Builder
Specific exercises, sets, and reps: not "do more cardio" advice: with a real progression plan. Just enter goal, level, equipment.
How It Works
Describe your goal (strength, fat loss, general fitness, a specific event), available equipment, and days per week you can train. The generator returns a structured weekly plan with specific exercises, sets/reps, and a progression plan for the following weeks.
What to Provide
| Input | What to enter |
|---|---|
| Goal | Strength, muscle gain, fat loss, endurance, general fitness |
| Equipment | Full gym, home dumbbells, bodyweight only |
| Days/week | How many days you can realistically train |
| Experience level | Beginner, intermediate, advanced |
| Limitations | Injuries or movements to avoid |
Weekly Workout Plan
Replace [[tokens]] with your details. This is the finished deliverable.
Day 1: [[Focus, e.g. "Upper Body Push"]]
| Exercise | Sets x Reps | Rest |
|---|---|---|
| [[Exercise 1]] | [[3 x 8-10]] | [[90 sec]] |
| [[Exercise 2]] | [[3 x 10-12]] | [[60 sec]] |
| [[Exercise 3]] | [[3 x 12-15]] | [[60 sec]] |
(Repeat structure for each training day, matched to your stated days/week and split: full body for 2-3 days/week, upper/lower or push/pull/legs for 4+.)
Progression Plan (Weeks 2-4)
Week 2: [[Add 1 rep per set or 2.5-5lbs, whichever fits the exercise]]
Week 3: [[Continue progression; reassess if any lift has stalled]]
Week 4: [[Deload week: reduce volume ~40% to recover before continuing the cycle]]
Warm-Up (Every Session)
[[5-10 minutes: light cardio + dynamic stretches targeting the day's main movement patterns]]
Worked Examples
Example 1: Beginner, 3 Days/Week, Home Dumbbells, Fat Loss Goal
Split: Full body each session, moderate weight/higher reps (12-15), 20 minutes of cardio added after each session, progression focused on adding reps before adding weight.
Example 2: Intermediate, 5 Days/Week, Full Gym, Strength Goal
Split: Upper/lower/push/pull/legs, lower rep ranges (4-6) on main compound lifts, progression focused on adding weight weekly with a planned deload every 4th week.
Common Mistakes to Avoid
- Generic advice with no specific exercises/sets/reps: "do some cardio" isn't a plan
- No progression built in, so the same weights/reps forever plateau results
- Ignoring stated equipment limitations: programming barbell lifts for someone with only dumbbells
- No deload/recovery built into the cycle, leading to burnout or injury
- Split mismatched to actual days available: a 5-day split for someone who can only train 3 days**
A real plan has specific numbers you can execute today and a clear rule for progressing week to week.
Illustrative preview: your actual result is built from your inputs.
How it works.
Tell it your goal, level, and equipment: get a real weekly plan with specific exercises and a progression path. Free, no signup.
Draft my workout plan
A specific weekly plan with sets/reps and a real progression path: executable today.
What good looks like.
What it must include
- 01Specific exercises with sets, reps, and rest times, not vague advice
- 02A progression plan for the following weeks, not a static routine
- 03Matched to your actual available equipment
- 04A deload week built into the cycle
Signals of expertise
- ★Specific enough to execute today, not vague guidance
- ★Includes real progression logic, not a one-time plan
- ★Matched exactly to stated equipment and days available
Common mistakes
- ×Generic advice with no specific sets/reps
- ×No progression built in, causing plateaus
- ×Programming exercises that need equipment you don't have
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