Workout Planner
Create personalized workout plans based on your fitness goals, experience level, and available time
Create Your Workout Plan
Your Workout Plan
Complete the form to generate your personalized workout plan.
About Your Plan
Your workout plan will be tailored to your specific goals, experience level, and available equipment.
Key Features
Discover why our Workout Planner stands out from the rest
Personalized Plans
Workout plans tailored to your specific goals, fitness level, and available equipment
Flexible Scheduling
Customize your plan based on how many days per week you can exercise
Time Optimization
Efficient workouts designed for your available time, from 30 to 90 minutes
Goal-Oriented
Programs designed for specific goals like strength, muscle growth, or weight loss
Mobile Friendly
Access your workout plan anywhere, on any device
Privacy First
Your data never leaves your browser - complete privacy
Workout Difficulty Levels
Understand the different workout intensity levels
Beginner
Ideal for those new to exercise. Focus on learning proper form, building foundational strength, and establishing consistency.
Intermediate
For those with 6+ months of consistent training. Introduces more complex movements and increased volume.
Advanced
For experienced exercisers with 2+ years of consistent training. Higher intensity and specialized programming.
Expert
For athletes and highly trained individuals. Specialized programming with periodization and peak performance focus.
How to Use This Planner
Follow these simple steps to create your workout plan
Select Your Level
Choose your current fitness level to ensure appropriate exercise selection and intensity.
Define Your Goal
Select your primary fitness objective to tailor the program to your specific needs.
Set Your Schedule
Choose how many days per week and how much time you can dedicate to exercise.
Get Your Plan
Receive your personalized workout plan with exercises, sets, and reps.
Frequently Asked Questions
Find answers to common questions about workout planning
Most people should change their workout routine every 4-8 weeks to prevent plateaus and continue making progress. This doesn't mean completely overhauling your program—you can make small modifications like changing exercises, rep ranges, rest periods, or training volume. Beginners may stick with the same program longer (8-12 weeks) as they're still making neural adaptations, while advanced exercisers may need more frequent changes (4-6 weeks) to continue challenging their bodies.
The timeline for seeing results varies based on your goal, consistency, and starting point: Strength improvements can be noticed in 2-4 weeks; Muscle growth (hypertrophy) typically becomes visible after 6-8 weeks of consistent training; Weight loss results can be seen within 2-4 weeks if combined with proper nutrition; Endurance improvements are often noticeable within 3-4 weeks. Remember that consistency is key—missing workouts or not following your nutrition plan will delay results. Also, results are often felt (more energy, better mood, improved sleep) before they're visibly noticeable.
Generally, you should prioritize the type of training that aligns with your primary goal. If strength or muscle building is your main focus, do strength training first when you're fresh and have the most energy. If endurance or weight loss is your primary goal, you might do cardio first. However, for most people, doing strength training first followed by cardio is effective. If you're doing both in the same session, consider separating them by at least 6 hours if possible. Another option is to do them on alternate days. The most important factor is consistency—do what works best for your schedule and allows you to maintain regular exercise habits.
Rest is crucial for muscle recovery, growth, and preventing overtraining. Muscle tissue repairs and grows during rest, not during workouts. The amount of rest needed depends on several factors: intensity of your workouts, your training experience, age, nutrition, and sleep quality. Generally, allow 48 hours before working the same muscle group again. Beginners might need more recovery time than experienced exercisers. Signs you need more rest include persistent muscle soreness, decreased performance, fatigue, irritability, and increased resting heart rate. Remember that active recovery (light walking, stretching) can be more beneficial than complete inactivity on rest days.
More Health Tools
Explore our comprehensive suite of health calculators and trackers