Workout Plan Generator
Create a personalized workout program based on your goals, experience, and available equipment. Science-based and completely free.
How does the AI workout generator work?
The generator creates a personalized workout plan based on your goal (hypertrophy, strength, fitness), experience level, available days, and equipment. It uses evidence-based programming principles to select the optimal split, exercises, sets, reps, and rest periods. 100% free, no signup required.
What's your primary goal?
This will determine your rep ranges and exercise selection
Want workouts that adapt to you?
This generator creates a static plan. Arvo's AI adapts every set based on your actual performance.
- Real-time AI adaptation
- 5 proven methodologies
- Automatic progression
Want to Learn More?
Dive deeper into the science of training programming with our comprehensive guides.
How the AI Workout Generator Works
Our workout generator uses evidence-based algorithms to create a training program tailored to your specific situation. Here's what happens behind the scenes when you generate a plan.
Goal Analysis
The generator identifies your primary training goal — hypertrophy (muscle growth), strength, or general fitness — and selects the appropriate rep ranges, rest periods, and exercise priorities. Hypertrophy programs emphasize 8-12 reps with moderate rest, strength programs use 3-6 reps with longer rest, and general fitness blends both.
Split Selection Based on Frequency
Based on your available training days, the algorithm selects the optimal split. With 3 days, you get a Full Body program (each muscle trained 3x/week). With 4 days, an Upper/Lower split (2x frequency). With 5-6 days, Push/Pull/Legs maximizes volume per session. This follows the research showing 2x/week frequency is optimal for most lifters.
Exercise Selection & Equipment Matching
The generator filters exercises by your available equipment (full gym, home gym, or bodyweight) and selects compound movements first (squat, bench, row, press) followed by isolation exercises for complete development. Each muscle group receives 2-4 exercises depending on the split, prioritizing movement patterns that complement each other.
Volume & Intensity Prescription
Sets and reps are prescribed based on your experience level and goal. Beginners start with lower volume (10-12 sets/muscle/week) to build work capacity. Intermediate lifters get moderate volume (12-16 sets). Advanced lifters receive higher volume (16-20+ sets). This follows the MEV-MAV-MRV framework supported by current hypertrophy research.
This generator creates a great starting plan, but a static program can't adapt to your daily performance. For real-time AI coaching that adjusts every set based on your RPE, fatigue, and progress, try Arvo's AI-powered training.
What You Get
Goal-Specific Programming
Rep ranges and exercise selection optimized for hypertrophy, strength, or general fitness.
Smart Split Selection
Automatically chooses between Full Body, Upper/Lower, or PPL based on your available days.
Equipment Flexibility
Full gym, home gym, basic equipment, or bodyweight-only options available.
Understanding Training Splits
A training split determines how you divide muscle groups across your workout days. The right split depends on your schedule, recovery capacity, and experience level.
| Split | Häufigkeit | Am besten für | Pro | Cons |
|---|---|---|---|---|
| Full Body | 3x/week | Beginners, time-limited | High frequency per muscle, efficient | Longer sessions, requires good recovery |
| Upper/Lower | 4x/week | Intermediates | Good balance of frequency and volume | Requires 4 days minimum |
| Push/Pull/Legs | 6x/week | Advanced, dedicated lifters | High volume per muscle group | Time intensive, requires 6 days |
| Bro Split | 5x/week | Bodybuilders, high volume tolerance | Maximum volume per session | Low frequency per muscle |
Rep Ranges for Different Goals
Different rep ranges produce different adaptations. Understanding this helps you choose the right approach for your goals.
Neural adaptations, maximum force production, motor unit recruitment
Mechanical tension combined with metabolic stress, optimal for muscle growth
Metabolic conditioning, improved work capacity, local muscle endurance
Cardiovascular conditioning, very high metabolic demand
Exercise Selection Principles
Effective programs balance compound and isolation movements strategically.
Compound First
Start with multi-joint exercises when you're freshest. Squats, deadlifts, bench press, and rows should come early in your workout.
Muscle Balance
Equal push/pull volume prevents imbalances. For every pushing movement, include a pulling movement.
Movement Patterns
Cover all fundamental patterns: squat, hinge, horizontal push, horizontal pull, vertical push, vertical pull, and carry.
Individual Anatomy
Choose exercises that match your body's leverages. If an exercise doesn't feel right, find an alternative that does.
Progressive Overload Strategies
Progressive overload is the key driver of muscle and strength adaptation. Without it, your body has no reason to grow.
Add Weight
Increase load by 2.5kg (upper body) or 5kg (lower body) when you hit your target reps
Add Reps
Progress from the bottom to top of your rep range before increasing weight (e.g., 8→12 reps)
Add Sets
Gradually increase weekly volume over mesocycles, staying within recoverable ranges
Improve Technique
Better form means more effective stimulus to target muscles, even at the same weight
Reduce Rest
Maintaining the same load with shorter rest periods increases training density
Rest Periods Between Sets
Rest duration affects both performance and adaptation. Match your rest to your training goal.
| Ziel | Pause | Grund |
|---|---|---|
| Strength (1-5 reps) | 3-5 minutes | Full ATP and creatine phosphate recovery for maximum force production |
| Hypertrophy (6-12 reps) | 60-90 seconds | Balances recovery with metabolic stress accumulation |
| Endurance (12+ reps) | 30-60 seconds | Maintains high metabolic demand and cardiovascular challenge |
Recovery and Training Frequency
Optimal frequency depends on volume per session, exercise selection, and your recovery capacity.
Volume per session
Higher volume per muscle requires more recovery time before training that muscle again
Training experience
More experienced lifters can handle and recover from higher volumes faster
Sleep quality
Poor sleep significantly delays recovery — aim for 7-9 hours
Nutrition
Adequate protein (1.6-2.2g/kg) and calories support faster recovery
Life stress
Work, relationships, and other stressors compete with training stress for recovery resources
Common Program Design Mistakes
Avoid these common pitfalls that limit progress.
❌ Too much volume too soon
✅ Start conservative and add sets gradually over weeks. Your body needs time to adapt.
❌ Ignoring weak points
✅ Prioritize lagging muscle groups with extra volume or frequency.
❌ Program hopping
✅ Stick with a program for 8-12 weeks minimum. Consistency drives results.
❌ No progression plan
✅ Have clear targets for when to increase weight, reps, or sets.
❌ Skipping deloads
✅ Plan lighter recovery weeks every 4-8 weeks to dissipate fatigue.
Want AI That Adapts Every Set?
This generator creates a static plan. Arvo goes further with real-time AI coaching that adjusts your weights, volumes, and exercises based on your actual performance.
Common Workout Program Myths Debunked
❌ You need to change programs every month
✅ Stick with a program for 8-12 weeks. Progress comes from consistency, not constantly switching. Change only when you plateau for 3+ weeks.
❌ Compound exercises are all you need
✅ Isolation exercises help target muscles that compounds undertrain. A balanced program includes both for complete development.
❌ Cardio kills your gains
✅ Moderate cardio supports recovery and cardiovascular health. Only excessive cardio interferes with muscle building.
❌ You need to train for 2+ hours
✅ 45-75 minutes of well-structured training is sufficient for most people. Quality over quantity matters more.
❌ Online programs don't work
✅ A science-based program works regardless of source. What matters is progressive overload, appropriate volume, and consistency.
Frequently Asked Questions
Wie funktioniert der Trainingsplan-Generator?
Der Generator erstellt einen personalisierten Trainingsplan basierend auf vier Faktoren: deinem Hauptziel (Hypertrophie, Kraft oder allgemeine Fitness), Erfahrungslevel, verfügbaren Trainingstagen und Ausrüstung. Er verwendet bewährte Trainingsprinzipien, um den optimalen Split, Übungen, Sätze, Wiederholungen und Pausenzeiten für deine Situation auszuwählen.
Ist der generierte Trainingsplan wissenschaftlich fundiert?
Ja. Der Generator folgt evidenzbasierten Prinzipien wie optimaler Trainingsfrequenz (2x pro Muskel pro Woche), angemessenen Volumen-Bereichen (10–20+ Sätze pro Muskelgruppe) und Prinzipien der progressiven Überlastung. Die Wiederholungsbereiche sind an die Ziele angepasst: 5–8 für Kraft, 8–12 für Hypertrophie und 12–15+ für Ausdauer.
Kann ich den Trainingsplan ohne Fitnessstudio nutzen?
Auf jeden Fall. Der Generator bietet Bodyweight-Optionen für diejenigen ohne Ausrüstung. Diese Programme nutzen Progressionen wie Pistol Squats, Klimmzug-Varianten und fortgeschrittene Liegestütz-Varianten, um progressive Überlastung ohne Gewichte zu gewährleisten.
Wie oft sollte ich meinen Trainingsplan wechseln?
Bleibe 8–12 Wochen bei einem Programm, bevor du wechselst. Fortschritte kommen durch Konstanz und progressive Überlastung, nicht durch ständigen Programmwechsel. Wechsle nur, wenn du 3+ Wochen stagnierst oder sich deine Ziele/dein Zeitplan wesentlich ändern.
Was ist der Unterschied zwischen diesem Tool und Arvo?
Dieser Generator erstellt einen statischen Plan, den du manuell befolgst. Arvo ist eine vollständige KI-Coaching-App, die dein Training in Echtzeit anpasst: Gewichte, Volumen und Übungen werden basierend auf deiner tatsächlichen Leistung in jedem Satz justiert. Arvo verfolgt außerdem die Volumen-Landmarks MEV/MAV/MRV und unterstützt 5 bewährte Methoden.
Ist dieser Trainingsplan-Generator komplett kostenlos?
Ja! Unser Trainingsplan-Generator ist 100 % kostenlos und ohne Registrierung nutzbar. Erstelle unbegrenzt individuelle Trainingsprogramme, lade sie herunter und nutze sie, wie du möchtest. Keine versteckten Kosten oder Premium-Funktionen hinter einer Bezahlschranke.
Wie unterscheidet sich dieser Generator von anderen Trainingsplan-Erstellern?
Im Gegensatz zu einfachen Erstellern, die nur Übungen zufällig zusammenwürfeln, nutzt unser Generator wissenschaftlich fundierte Programmier-Prinzipien. Er berücksichtigt optimale Trainingsfrequenz, Volumen-Bereiche und Übungsauswahl für deine spezifischen Ziele. Split, Wiederholungsbereiche und Pausenzeiten sind basierend auf deinem Erfahrungslevel kalibriert.
Sollte ich meine Kalorien berechnen, bevor ich einen Trainingsplan erstelle?
Ja, die Kenntnis deines Kalorienbedarfs hilft, Ergebnisse zu optimieren. Nutze unseren kostenlosen TDEE-Rechner, um deinen Erhaltungskalorienbedarf zu bestimmen, und dann unseren Makro-Rechner, um Protein-, Kohlenhydrat- und Fettziele festzulegen. So stellst du sicher, dass deine Ernährung dein Trainingsziel unterstützt – ob Diät, Erhalt oder Aufbau.
Woher weiß ich, welche Gewichte ich für jede Übung verwenden soll?
Beginne damit, dein Einwiederholungsmaximum (1RM) für die Hauptübungen mit unserem 1RM-Rechner zu schätzen. Verwende dann Prozentwerte basierend auf deinen Wiederholungsbereichen: 70–80 % für 8–12 Reps (Hypertrophie), 80–90 % für 5–8 Reps (Kraft). Unser RPE-Rechner hilft dir, Intensitätsstufen für autoreguliertes Training zu verstehen.
Muss ich Makros mit diesem Trainingsplan tracken?
Makros zu tracken verbessert die Ergebnisse deutlich, besonders bei Zielen der Körperkomposition. Nutze unseren Makro-Rechner für personalisierte Protein-, Kohlenhydrat- und Fettziele. Tracke mindestens die Proteinzufuhr (1,6–2,2 g pro kg Körpergewicht), um Muskelwachstum und Regeneration vom Training zu unterstützen.