FreeTakes about a minute
Free Workout plan generator
Tell us your goal, schedule, and what you have to train with. Alexandros builds your week: the split, the exercises, and the sets and reps for every day.
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What are we working toward?
Pick all that apply. Your first pick leads the plan.
How the generator works.
Want the reasoning behind it? Read how to pick a split and double progression.
Is the workout plan generator really free?
Yes. You answer a few questions, enter your email, and get your full weekly plan on the page and as a PDF in your inbox. There's no payment, account, or password.
How is the plan built?
The split comes from how many days you can train: full body for one to three days, upper/lower at four, upper/lower plus push, pull, legs at five, and push, pull, legs at six or seven. Alexandros picks exercises for your equipment and experience and works around any injury you mention, and the rep ranges come from your goal.
Why do I need to enter my email?
That's where we send your plan: a PDF with every day's exercises, sets, and rep ranges that you can print or keep on your phone.
How much weight should I use?
For each new lift, pick a weight you could do about two more reps with. Once you hit the top of the rep range on every set, add the smallest jump you can. In the app, Alexandros does this for you from what you log.