AI Workout Plan Generator

The AI Workout Plan Generator builds a weekly training program around your goal, schedule and equipment, whether that's a pair of dumbbells at home or a full gym. Every exercise comes with sets, reps, rest, the muscles it trains, a form cue and an alternative, and the page checks the plan the way a coach would: how many sets each muscle group gets per week and how long each session really takes.

What you get

• A complete week. A split that suits your days, with warm-up, exercises and cool-down for every session.
• Everything to do each exercise. Sets, reps, rest, target muscles, a form cue, a video link and a swap for when a station is busy.
• Checked volume. Weekly sets per muscle group, compared with the range research supports for your goal, and a warning if a big muscle group gets no direct work.
• Realistic sessions. Session length is calculated from the sets and rest, and flagged if it runs past your time.
• A plan for the month. A 4-week progression, and a workout timer that counts your rest and keeps your screen on.

How to create a workout plan

1. Pick your goal and level.
2. Choose how many days a week and how many minutes per session you have.
3. Tick the equipment you have, and any pain or limits.
4. Click Create my workout plan. Swap exercises you don't like, then press Start workout.

Choosing a training split

Training tips

• Leave 1–3 reps in reserve on most sets, especially as a beginner.
• Progress slowly: a rep more or a little more weight each week adds up.
• Sleep and protein matter as much as the program: aim for 7–9 hours and about 1.6 g of protein per kg of body weight when building muscle.
• Consistency beats perfection: a good plan you follow for 12 weeks beats a perfect one you drop after two.

Related tools

Plan your eating with the AI Meal Plan Generator, or work out your needs with the Calorie Calculator.

Frequently asked questions

How does the AI workout plan generator work?

Choose your goal, level, how many days a week you can train, how long each session can be, the equipment you have, and any pain or limits. The AI writes a weekly plan with a warm-up, exercises, sets, reps and rest for each day, a form cue and an alternative for every exercise, and a 4-week progression. The page then counts your weekly sets per muscle group and works out how long each session really takes.

Can I get a workout plan for home with no equipment?

Yes. Choose Bodyweight only and every exercise uses just your body weight. Add what you do have, such as dumbbells, bands, a kettlebell or a pull-up bar, and the plan uses those and nothing else.

Is it free?

Yes. Every day you get free AI runs, and a whole plan is one run. Swapping exercises, the workout timer, copying and printing are always free, and the example plans on this page don't use a run at all.

How many sets per muscle should I do?

For building muscle, research supports roughly 10 to 20 hard sets per muscle group per week, spread over two or more sessions. Beginners grow well at the lower end. The plan shows your weekly sets per muscle so you can see where you stand.

How do I progress?

Follow the 4-week progression under the plan: add reps until you reach the top of the range, then add weight and start again at the bottom. For muscle and strength goals, week 4 is lighter so you recover before the next block.

I have knee or back pain. Can I still use it?

Choose your limitation and the plan avoids the movements that usually aggravate it, such as deep knee bends or heavy spinal loading. This is not medical advice: if something hurts, stop, and see a doctor or physiotherapist.

How does the workout timer work?

Click Start workout on any day. It walks you through each exercise set by set, counts down your rest with a beep, and keeps your screen on so you don't have to unlock your phone between sets.