Training program builder
Workout plan generator — a full week from your days, level and equipment
Choose how many days you can train, your experience, your goal and what you have to train with. The generator lays out a complete week — exercises, sets, reps and effort — that you can print or put straight on your grid. Free, no sign-up.
Build your week
- Split
- Full body
- Days / week
- 3
- Block length
- 8 weeks
Your numbers
This program is prescribed by effort rather than percentages, so there is nothing to calculate — the week below is ready to run.
Your week
Full body A
- Back squat3×8-10RPE 7
- Barbell bench press3×8-10RPE 7
- Romanian deadlift3×10-12RPE 7
- Barbell row3×10-12RPE 7
- Overhead press3×10-12RPE 7
Rest
Full body B
- Deadlift3×8-10RPE 7
- Overhead press3×8-10RPE 7
- Leg press3×10-12RPE 7
- Seated cable row3×10-12RPE 7
- Dumbbell bench press3×10-12RPE 7
Rest
Full body C
- Front squat3×8-10RPE 7
- Incline bench press3×8-10RPE 7
- Hip thrust3×10-12RPE 7
- Dumbbell row3×10-12RPE 7
- Dumbbell shoulder press3×10-12RPE 7
Rest
Rest
The week adds up to
- Sessions
- 3
- Working sets
- 45
- Rest days
- 4
Most sets
- Overhead press6
- Back squat3
- Barbell row3
- Barbell bench press3
Choose your start day
Sign up and week one is on your grid the moment you land. The coach unlocks each next week and adjusts the loads from what you actually log.
How the generator picks your split
One to three days gets a full-body plan, because with few sessions every muscle has to be trained in each one. Four days becomes upper / lower, so each half of the body is trained twice with a day between. Five days adds a push, pull and legs rotation to an upper / lower pair, and six days runs push / pull / legs twice. Your level sets the number of working sets and how hard each set is pushed; your goal sets the rep ranges; your equipment decides which movement fills each slot — a barbell squat in a gym, a split squat with dumbbells, a lunge with nothing at all.
How to read the plan
Each line is one exercise: working sets, the rep range, and the effort. RPE 7 means three reps left in the tank, RPE 8 two, RPE 9 one. Percentages refer to your one-rep max and only appear on the main lifts of an advanced gym plan. Conditioning entries are a duration, not sets — a brisk walk or an easy run on a day that would otherwise be rest. Warm up before the first heavy set with two or three lighter sets of the same movement.
How to progress week to week
When you reach the top of a rep range on every set at the stated effort, add weight next time and start again at the bottom of the range. On bodyweight movements add a rep, then a set, then a harder variation. Run the plan for six to eight weeks, then take an easier week at about two thirds of the sets before re-testing or rebuilding the week with the next level up.
Can you swap exercises?
Yes, as long as the pattern stays. A squat slot can be any squat, a hinge slot any hinge, a horizontal push any press or push-up, a vertical pull any pull-up or pulldown. Swap for what your gym has and what your joints tolerate — a machine press for a barbell bench, a chest-supported row for a barbell row.
What this generator does not do
It does not know your injuries, your sleep, your calendar or what you lifted last week, so it cannot adjust the plan as you go — that is what the coach does once the week is on your grid. It also builds one week, not a periodised block; the progression rules above are how the week changes over time.
How many days a week should a beginner train?
Three full-body sessions is the most reliable start: each lift is practised three times a week, recovery is easy, and a missed day still leaves two. Two days works if that is what your week allows. More than four days rarely helps in the first year.
Is a two-day plan enough to build muscle?
Yes for most people, provided each session covers the whole body and the sets are taken close to failure. Two hard full-body sessions reach the roughly ten weekly sets per muscle where growth starts; more days mainly let you add volume once recovery allows it.
This is a training template, not medical advice. Loads are starting points, not prescriptions — scale them to your own experience, and talk to a qualified clinician before starting a new program if you have an injury or a health condition.