Make your own workout plan

Make a workout plan that fits your week. Start from a ready program or an empty day, then change sets, reps and rest or swap any exercise. Print it as a PDF, fill it in Excel, or train with it in the app.

Start from

Full body · 3 days Push, pull, legs · 3 days Upper and lower · 4 days Beginner gym · 3 days Dumbbells only · 3 days At home, no equipment · 3 days Muscle-group split · 4 days ABC split · 3 days An empty day

How the builder works

Pick a ready program close to what you want, or start with an empty day.
Change sets, reps and rest, swap an exercise for a similar one, or add any exercise from the list.
Download the plan as a PDF or an Excel file, or train with it in the app, set by set.

How to make a workout plan in five steps

1. Count the days you can really train

Plan for the days you manage in a busy week, not a good one. Two or three days suit a full body plan. Four suit an upper lower split. Six suit push pull legs, run twice.

See: Full body workout plan for 3 days a week, Upper lower split, 4 days a week, Push pull legs routine, Push pull legs or upper lower

2. Give each day a leg, a push and a pull

Start each day with a big lift for the legs, a press and a row or pulldown, then add two or three smaller exercises for the shoulders, arms or core. Five or six exercises fit in about an hour.

3. Choose sets and reps

Three sets of 8 to 12 reps suit most exercises. Heavy lifts like the squat and bench press work well at 5 to 8, small ones like lateral raises at 12 to 20. Across the week, 10 to 20 hard sets per muscle is a common target.

4. Set the rest between sets

Rest 2 to 3 minutes after the heavy lifts and 60 to 90 seconds after the small ones. Cutting it short mostly takes reps from the next set.

5. Decide how you will add weight

Keep each exercise in a rep range. When every set reaches the top of it, add the smallest weight step and start again at the bottom. Write every set down so you know what to beat next time.

See: How to track progressive overload

Questions and answers

Can I print my workout plan?

Yes. The PDF prints on A4, with empty columns for your weight in each of four weeks, so you can fill it in at the gym. The Excel file has the same plan and a log sheet for every set.

How many exercises should one day have?

Five to seven is enough for an hour. The builder takes up to 20 exercises a day and up to 7 days, but more exercises rarely mean more progress.

Can I change a ready program instead?

Yes. Pick it under Start from, then swap what does not suit you. The swap list shows exercises with the same movement and the same main muscles, and you can narrow it to your equipment.

Where are my changes kept?

On this device, in your browser, until you reset them. When you train with the plan in the app or download a file, your version goes with it.