Free tool · no sign-up
Workout Plan Generator
A plan that fits your life: enter your goal, training days, time per session, equipment and aches – and get a 12-week plan with sets, reps, rest, deload weeks and a log that tells you when to add weight.
- Volume checked per muscle
- Fits your time – to the minute
- Training log with progression tips
- Linked to your supplement stack
- exercises
- 70
- weeks with deloads
- 12
- no sign-up
- 0 €
What do you want to achieve in the next 12 weeks?
Your goal sets rep ranges, rest, volume and how much cardio is added.
- 1
Split by your days
2–3 days full body, 4 days upper/lower, 5 days upper/lower plus push/pull/legs, 6 days push/pull/legs twice. Every muscle gets trained twice a week.
- 2
Exercises from patterns
Each session is built from movement patterns – squat, hinge, push, pull. For each, the generator picks from 70 exercises the one that fits your equipment, experience and aches.
- 3
Time is actually calculated
Warm-up, sets, rest and changeovers are added up. If it doesn't fit, accessories become supersets and the end gets trimmed – the main lifts stay.
- 4
Volume check
Hard sets per muscle per week are counted. The target range depends on your experience – if volume is missing, the plan adds sets as long as time allows.
- 5
12 weeks with deloads
Three four-week blocks: foundation, build, intensify. Effort rises in weeks 1–3, week 4 is a lighter week to recover.
- 6
Log with tips
Enter load and reps. The generator compares with last week and tells you whether to add weight, hold or go a little lighter.
What makes this generator different
It actually calculates the time per session – including warm-up, rest and changeovers.
Twelve weeks with blocks and deloads instead of a rigid weekly plan.
The log compares with last week and suggests your next progression.
Basis & sources
- Schoenfeld et al. (2017): volume and muscle growth – dose-response meta-analysis
- ACSM Position Stand (2009): progression models in resistance training
- Zourdos et al. (2016): RIR-based RPE scale
- WHO (2020): guidelines on physical activity and sedentary behaviour
- Paluch et al. (2022): daily steps and mortality, Lancet Public Health
FAQ: workout plan generator
Is the workout plan generator really free?
Yes. No account, no email, no paywall. Your plan and log are stored only in your browser; you can share the plan via a link.
How many sets per muscle per week does it plan?
Depending on experience about 6–12 (beginner), 10–16 (intermediate) or 12–20 (advanced) hard sets for large muscle groups. A meta-analysis by Schoenfeld and colleagues (2017) found more muscle growth with 10 or more weekly sets than with fewer.
What does RIR mean?
RIR means reps in reserve – how many more reps you could have done at the end of a set. RIR 2 means two more clean reps would have been possible.
Why are there deload weeks?
Every fourth week, sets and loads are reduced. You shed fatigue without losing form and start the next block fresh.
Can I swap exercises?
Yes. Every exercise can be swapped for another with the same movement pattern. Exercises that don't suit your aches are flagged.
Does the plan work without equipment?
Yes. With “No equipment” the plan uses bodyweight exercises; add a pull-up bar and resistance bands to cover vertical pulling.
How does the plan connect to the supplement stack builder?
Both use the same profile. Your training days and time from the plan decide on which days and at what time the stack schedules pre-workout, shake and creatine.