Workout Plan Generator
Create a personalized workout program based on your goals, experience, and available equipment. Science-based and completely free.
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.
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 | Frequency | Best For | 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.
| Goal | Rest | Reason |
|---|---|---|
| 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
How does the workout generator work?
The generator creates a personalized workout plan based on four factors: your primary goal (hypertrophy, strength, or general fitness), experience level, available training days, and equipment. It uses established training principles to select the optimal split, exercises, sets, reps, and rest periods for your situation.
Is the generated workout plan science-based?
Yes. The generator follows evidence-based principles including optimal training frequency (2x per muscle per week), appropriate volume ranges (10-20+ sets per muscle group), and progressive overload principles. Rep ranges are matched to goals: 5-8 for strength, 8-12 for hypertrophy, and 12-15+ for endurance.
Can I use the workout plan without a gym?
Absolutely. The generator includes bodyweight options for those without equipment. These programs use progressions like pistol squats, pull-up variations, and advanced push-up variations to provide progressive overload without weights.
How often should I change my workout plan?
Stick with a program for 8-12 weeks before changing. Progress comes from consistency and progressive overload, not constantly switching programs. Only change if you plateau for 3+ weeks or your goals/schedule change significantly.
What is the difference between this and Arvo?
This generator creates a static plan you follow manually. Arvo is a full AI coaching app that adapts your training in real-time: adjusting weights, volumes, and exercises based on your actual performance each set. Arvo also tracks MEV/MAV/MRV volume landmarks and supports 5 proven methodologies.
Is this workout maker completely free?
Yes! Our workout plan generator and maker is 100% free with no signup required. Create unlimited custom workout programs, download them, and use them however you like. No hidden fees or premium features locked behind a paywall.
How is this different from other workout creators?
Unlike basic workout creators that just randomize exercises, our generator uses science-based programming principles. It considers optimal training frequency, volume ranges, and exercise selection for your specific goals. The split, rep ranges, and rest periods are all calibrated based on your experience level.
Should I calculate my calories before creating a workout plan?
Yes, knowing your caloric needs helps optimize results. Use our free TDEE Calculator to find your maintenance calories, then our Macro Calculator to set protein, carb, and fat targets. This ensures your nutrition supports your training goal — whether cutting, maintaining, or bulking.
How do I know what weights to use for each exercise?
Start by estimating your one-rep max (1RM) for main lifts using our 1RM Calculator. Then use percentages based on your rep ranges: 70-80% for 8-12 reps (hypertrophy), 80-90% for 5-8 reps (strength). Our RPE Calculator helps you understand intensity levels for autoregulated training.
Do I need to track macros with this workout plan?
Tracking macros significantly improves results, especially for body composition goals. Use our Macro Calculator to get personalized protein, carb, and fat targets. At minimum, track protein intake (1.6-2.2g per kg bodyweight) to support muscle growth and recovery from your training.