Free workout plan generator
Answer five questions and BodyPlan's real planner builds your training week — the same engine that runs inside the app, not a simplified web version.
Your full plan is ready
Continue in BodyPlan to unlock the rest of your week, follow every workout with guided sets and rest timers, track your weights, and let your plan adapt as you train.
- Unlock the rest of your training week
- Guided sessions with rest timers and form videos
- Log every set and weight in seconds
- Suggested loads that adapt as you get stronger
Free to download. No account needed to start.
These sessions are already built and waiting in the app.
Follow your plan in BodyPlan
Download BodyPlan free to open every session, log your sets and weights, and see your training adapt as you get stronger.
Free to download. No account needed to start.
How this is calculated · sources
Your plan is produced by BodyPlan's production planning engine — the same code that builds plans inside the app. It selects a weekly structure from your available days and goal, picks exercises from BodyPlan's catalog that match your equipment, checks muscle coverage across the week, and sets sets, reps, rest and starting loads. Starting weights are deliberately conservative estimates.
- Training frequency and muscle hypertrophy: a meta-analysis Schoenfeld, Ogborn & Krieger (2016). Training a muscle group about twice per week produced greater hypertrophy than once per week when volume was matched — the basis for how BodyPlan distributes training across a week.
- Resistance training volume and muscle hypertrophy: a meta-analysis Schoenfeld, Ogborn & Krieger (2017). Weekly set volume shows a dose–response relationship with hypertrophy. Sets performed close to failure, not total tonnage, are the volume measure most closely associated with the outcome.
- Maximal repetitions at percentages of the one-repetition maximum Nuzzo, Pinto, Nosaka & Steele (2023), Sports Medicine. A meta-regression of ~7,000 people across 269 studies. Repetitions fall as %1RM rises, but the spread between individuals widens at lighter loads (about ±2.5 reps at 80% 1RM versus ±4.4 at 60%), and differs between exercises — so treat the rep ranges beside each percentage as typical, not exact.
- Updating ACSM's recommendations for exercise preparticipation health screening Riebe et al. (2015), Medicine & Science in Sports & Exercise. Guidance on when medical clearance is advisable before starting or progressing an exercise programme, based on current activity level, known cardiovascular, metabolic or renal disease, and symptoms.
What a workout plan generator should actually give you
Most free workout plan generators return a list of exercise names. That's the easy part. What makes a plan usable is everything around the list: whether the week is structured so you recover between hard sessions, whether the exercises match the equipment you have, whether the sets and reps suit what you're training for, and whether you have any idea what weight to start with.
This generator produces all of it, because it isn't a standalone web widget — it calls the planning engine that builds plans for BodyPlan users. Your first session comes back complete: exercises, sets, reps, rest periods, starting loads and effort guidance.
What the generator decides for you
Your weekly structure
The number of days you can train determines the split. Two or three days works best as full-body training, because it's the only way each muscle group still gets trained more than once a week. Four or five supports an upper/lower structure. Six opens up push/pull/legs or muscle-group days. You can see this decision on its own with the workout split builder.
Your exercises
Exercises are selected from BodyPlan's catalog based on what your equipment allows, then checked for muscle coverage — so a session doesn't end up with four pressing movements and nothing for your back.
Your sets, reps and loads
Rep ranges follow your goal: lower reps with longer rest for strength, moderate reps for hypertrophy, higher reps and shorter rest for conditioning. Starting weights are estimated from your body weight and experience where you provide them — conservative on purpose, since it's easier to add weight than to recover from starting too heavy.
How to use the plan you get
Run the first session as prescribed and treat the starting weights as a first attempt. If a set felt like you had four or five reps left, go heavier next time. If you couldn't complete the prescribed reps with good technique, go lighter. That adjustment loop is the whole game — and in the BodyPlan app it happens automatically, with suggested weights updating each session based on what you logged.
Generator versus template
A workout template is a fixed programme — the same plan for everyone, which you adapt yourself. That's fine if you already know how to adapt it. A generator builds the programme from your inputs, so the adaptation is done before you start. If you're new to structured training, that difference matters more than it sounds: knowing which parts of a template to change is a skill in itself.
Frequently asked questions
Is this workout plan generator free?
Yes — completely, with no account, email or payment. It runs BodyPlan's real planning engine and shows you your first session in full.
How many days a week should I train?
Train the number of days you can sustain. Three well-structured full-body sessions beat five you skip half of. The generator builds a coherent week around whatever number you can genuinely commit to.
Can I change the plan afterwards?
In the BodyPlan app every session, exercise and schedule is editable — swap exercises, move sessions, or adjust sets and reps at any time.
What's the difference between this and a workout template?
A template is a fixed programme you adapt yourself. This builds the programme from your inputs: your day count decides the split, your equipment decides the exercises, and your experience decides the volume and loading.
Generated plans are a starting point, not medical advice. If you have an injury or a health condition that affects exercise, check with a qualified professional before starting a new programme.