Generate a free custom workout plan based on your goals, equipment, and experience. Includes gym, home, and bodyweight workouts. Print your plan as PDF.
A 31-year-old in New Jersey bought dumbbells during COVID and still uses them randomly with no plan — wanting structure but unable to afford a trainer.
Result: Generator creates a 4-day dumbbell program targeting fat loss — she follows it for 8 weeks and drops 2 dress sizes.
A 42-year-old in Chicago returning to the gym after a 3-year break wants a beginner-friendly full-body program, not an advanced bro split.
Result: 3-day full-body beginner program generated with progression guide — he completes month 1 without injury or burnout.
A sales executive in Texas travels 3 weeks per month and wants hotel room bodyweight workouts requiring zero equipment.
Result: Bodyweight-only program generated for hotel rooms — she maintains fitness consistently across 12 countries in one year.
Beginners: 3 days (full body). Intermediate: 4 days (upper/lower). Advanced: 5-6 days. Recovery is when muscle grows, so rest days are not optional.
Yes. Push-ups, pull-ups, dips, and squats build real muscle when progressively overloaded. Add resistance bands or dumbbells to expand options significantly.
45-60 minutes is optimal. After 60-75 minutes cortisol rises and performance drops. Efficient workouts with 60-90 second rest periods accomplish more in less time.
Change your plan every 4-6 weeks by adjusting volume, intensity, exercise order, or tempo. Progressive overload is the #1 driver of continued progress.
For fat loss, do weights first then cardio. For endurance, separate by 6+ hours. Keep cardio to 20-30 min HIIT rather than long steady-state sessions.
Within 30-45 minutes: fast protein + simple carbs (protein shake + banana, Greek yogurt + fruit). This window maximizes muscle protein synthesis and recovery.