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
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.
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.
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.