Build your training plan
A free 4, 8 or 12-week plan for your goal, schedule and equipment — with animated demos for every exercise.
How this works: Method,
How this works
Method
Your days per week pick a split (full body for 2–3 days, upper/lower for 4, upper/lower plus push/pull/legs for 5), and each day’s movement patterns (squat, hinge, push, pull, single-leg, core) get the best exercise for your equipment and experience, rotated for variety. Your goal sets the sets, reps and rest; effort rises from 3 to 1 reps in reserve through each 4-week block, every fourth week is a deload with about 40% fewer sets, and a shorter session drops the lowest-priority exercises first. The same answers always build the same plan.
Limits
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury.
Changes
- Printing now gives a report with every week of the plan, plus the progression and muscle-balance charts.
- Gym plans can now use machine and cable exercises such as the leg press and cable rows, and core work rotates through every core exercise your setup allows.
- Redesigned: answer one question per screen with Guide me, or change every setting and swap any exercise with Customise.
- Added a yoga goal: each training day becomes a guided yoga session, with longer holds each block.
- On a laptop, a QR code opens your plan on your phone.
- Added an installable workout app to tick off sets, and calendar reminders for every session.
- First published.
How these plans work
Progressive overload
Each week, try to beat last week by one rep or a little weight. When you reach the top of the rep range on every set, add weight next session. That is the whole engine of getting stronger.
4-week blocks
Effort climbs from three reps in reserve to one across three weeks, then a deload week clears fatigue. Longer programs stack blocks, adding sets and swapping accessory exercises while the main lifts stay the same so you can measure progress.
Balanced by design
Every week covers the main patterns — squat, hinge, push, pull, single-leg and core — so no muscle group gets skipped. Tap any exercise for an animated demo, or browse the full exercise library.
Want to see every move first? Browse the exercise library or try a guided yoga flow.
Frequently Asked Questions
How does the workout plan generator build my program?
Your days per week pick a split: full body for 2–3 days, upper/lower for 4, and upper/lower plus push/pull/legs for 5. Each day is built from movement patterns — squat, hinge, push, pull, single-leg and core — and each pattern gets the best exercise for your equipment and experience. Session length decides how many exercises fit, and your goal sets the sets, reps and rest.
What does “leave 2 reps in the tank” mean?
Stop each set when you could still do about two more good reps. It is a way to train hard without grinding to failure every set. The program starts at three reps in reserve and works down to one as each block goes on, so effort rises week by week.
What is a deload week and do I need one?
Every fourth week the plan cuts your sets by about 40% at the same or slightly lighter weights. Fatigue builds up faster than fitness, and a planned easy week lets it clear so you come back stronger. Most people progress better with them than without.
Is a 4, 8 or 12-week program better?
Four weeks is one block: enough to learn the lifts and build a habit. Eight weeks adds a second block with new accessory exercises and more volume. Twelve weeks gives three blocks — enough time for clearly visible strength and muscle gains if you train consistently and eat enough protein.
How does the yoga plan work?
Pick the Yoga goal and each training day becomes a guided session built from our flows: sun salutations to warm up, standing poses, floor poses and a few minutes of rest at the end. Holds get a little longer each 4-week block, with an easier week every fourth week. Press “Start guided session” and a 3D figure leads you through every pose with a breath-paced timer.
Why lift weights while taking a GLP-1 like Wegovy or Zepbound?
Part of the weight lost on GLP-1 medications can be lean mass, including muscle. Resistance training plus enough protein is the main way to signal your body to keep it. The GLP-1 option keeps sessions short and the main lifts heavy enough to count, without piling on volume while you are eating less. Check with your prescriber before starting a new exercise program.