Build Your Workout With the Free Workout Planner
Create a weekly training plan from a searchable exercise library, edit sets and reps, watch your muscle coverage update as you add exercises, and export a printable PDF. No account needed.
How the free workout planner works
The workout planner turns a list of exercises into a weekly training plan. Choose how many training days you want, name each day, then add exercises from the library. Each exercise arrives with a sensible default for sets and reps that you can edit, and the muscle coverage chart updates immediately so you can see whether your week is balanced.
What you can do in the planner
- Start from a proven split. Load push pull legs, upper/lower, full body, bro split or Arnold split as a starting point, then change anything.
- Search and filter the exercise library by name, muscle or category — 178 exercises across every major muscle group, including machine, cable, dumbbell, barbell and bodyweight options.
- Edit sets, reps, rest and notes for every exercise, and rename or remove training days.
- Reorder, duplicate and swap. Move exercises up or down, duplicate one, or swap it for a ranked substitute — filter by the equipment you have (no barbell, dumbbells only, no cable, bodyweight).
- See weekly muscle coverage. Sets are added up per muscle (secondary muscles count as a quarter of a set) and compared with the weekly range for that muscle in our guide. A colour-coded anatomy map shows what is low, on target or high, and you get push/pull and upper/lower balance checks, how often each muscle is trained, and one-click suggestions for muscles you are missing.
- Save and export. Save your plan in your browser and export a printable workout sheet with checkboxes for each exercise.
Where your workout is stored
Plans are saved in your own browser using local storage. We do not create accounts or upload your workouts, which also means a plan will not follow you to another device — export it to take it with you.
Need help choosing a split first?
If you are not sure how to divide your week, the Split Finder recommends a structure from your schedule, goal and experience and opens it here. You can also read how to choose in our guide to the best workout split, browse the exercise library, or work out your calorie target with the TDEE calculator.