Enter your fitness level, goals, equipment, and schedule. Get a week-by-week workout plan with exercises, sets, reps, and progression.
Fill in your fitness details. Print or save the plan and follow the progression each week.
Design a personalized workout program for me. Be specific with exercises, not generic. My details: - Current fitness level: [BEGINNER / INTERMEDIATE / ADVANCED] - Age: [YOUR AGE] - Goal: [BUILD MUSCLE / LOSE FAT / IMPROVE ENDURANCE / GENERAL FITNESS / TRAIN FOR EVENT] - Days available to train: [NUMBER] days per week - Time per session: [MINUTES] - Equipment available: [FULL GYM / HOME DUMBBELLS / BODYWEIGHT ONLY / RESISTANCE BANDS / ETC.] - Injuries or limitations: [LIST ANY, OR "NONE"] - Experience with specific exercises: [COMFORTABLE WITH SQUATS, NEVER DONE DEADLIFTS, ETC.] Create a program that includes: 1. Weekly schedule overview (which muscle groups or movement patterns on which days) 2. For each training day, provide: - Warm-up routine (5 minutes, specific movements) - Main exercises: exercise name, sets, reps, rest period, and tempo if relevant - How to know if the weight is right (RPE or percentage guidance) - Cool-down and stretching (specific stretches for muscles worked) 3. Progressive overload plan: How to increase difficulty each week for 4 weeks 4. Exercise substitutions: For each exercise, list one alternative in case equipment is taken or the movement does not feel right 5. When to deload: Signs of overtraining and what a deload week looks like 6. Nutrition pairing: General macronutrient guidelines to support my specific goal (not a full meal plan, just the framework) Note: This is general fitness information. Consult a healthcare provider before starting any new exercise program.