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Workout Planner

Create a 12-week training plan based on your goal, experience, workout location, weekly availability, and session time.

Choose a realistic session length. The generator uses it to balance lifting volume, cardio, and rest time.
Phase 1Weeks 1 to 4 focus on full body training, lower intensity, and technique-first exercise selection.
Phase 2Weeks 5 to 8 shift to upper and lower splits with more structured overload and accessory work.
Phase 3Weeks 9 to 12 introduce push, pull, legs, HIIT, and higher training density.