Workout Planner – Create a personalized training program based on your goals
The workout planner creates a customized exercise program based on your goal (muscle building, strength, weight loss, endurance), number of training days, and experience level.
Choose your goal, training days per week (2–6), and available time per workout to get a weekly program with exercises, sets, reps, and rest periods.
How many times per week should you train for results?
For muscle development, 2–3 training sessions per muscle group per week is sufficient. For beginners, a 3-day full body program is most effective. For more advanced trainees, 4–5 day upper/lower or push/pull/legs splits work well. More than 5 workouts per week requires excellent recovery and isn't recommended for most people. Rest is as important as training.
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Browse all tools →The workout planner helps build a gym routine based on your goals and experience level. A useful tool for beginners and experienced trainers to organize their training.
Choose your goal, experience level, and weekly sessions – the tool creates a suitable gym program for you.
- Get a weekly workout program organized by muscle groups.
- Choose your goal: strength, muscle mass, endurance, or general fitness.
- Adjust the number of sessions and split to fit your lifestyle.
The program is a guideline template that should be modified based on your feelings and progress.
- Beginners benefit from full-body programs 2-3 times per week.
- Progressive overload (adding weight or reps) is the key to development.
- Recovery is as important as the workout itself – listen to your body.
A gym program is a tool, not an absolute rule – individual differences are significant.
- Proper form is more important than weight – ask for guidance when needed.
- Health limitations may affect exercise suitability.
- The calculator doesn't replace a personal trainer but is a good starting point.