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Workout Planning

Workout Plan Generator

Get a complete personalised weekly workout plan based on your training goal, experience level, and available days. Includes full exercise prescription with sets, reps, and progressive overload guidance.

Generate Your Plan

Evidence-based training plan

All plans are built on the principle of progressive overload — increase weight by 2.5–5 kg when you can complete all sets with 2+ reps in reserve (RIR). Track every session. Consistency over 12+ weeks produces measurable results.

How to Get the Most from Your Generated Plan

The single most predictive variable for long-term progress is adherence — consistently showing up to train for weeks, months, and years. A technically imperfect programme executed consistently for 12 months will produce massively superior results to a theoretically optimal programme abandoned after 6 weeks. Your generated plan uses the best available evidence on exercise selection, frequency, and volume, but it is a starting point rather than a permanent prescription. Progressive overload is the engine of every plan — add 2.5 kg when you can complete all prescribed sets with 2 reps in reserve (RIR 2). For upper body isolation exercises, increase by 1.25 kg. If strength stalls for 2+ consecutive sessions, reduce load by 10–15% and rebuild. This wave-loading approach (deload and reload) is a normal and necessary part of long-term training. Nutrition determines the outcome of your training: in a caloric surplus you build muscle; in a deficit you lose fat. The training plan creates the stimulus — your diet determines what the body does with it.

Frequently Asked Questions

Key principles: (1) Frequency: each muscle ≥2×/week. (2) Progressive overload: add weight/reps each week. (3) Volume: 10–20 sets/muscle group/week. (4) Exercise selection: prioritise compound lifts. (5) Recovery: 48–72 hrs between training the same muscle. Track everything — you cannot overload what you don't measure. Progressive overload is the single most important principle: consistently applying more stress over time is what forces adaptation.
Main compounds: 3–5 sets × 6–12 reps, 2–3 min rest. Isolation: 3–4 sets × 10–20 reps, 60–90s rest. Weekly volume: 10–12 sets/muscle (beginners), 12–16 (intermediate), 16–22 (advanced). All rep ranges from 5–35 produce similar hypertrophy when taken close to failure — the key is sufficient volume and consistent effort, not a magic rep range.
Beginners: 45–60 minutes. Intermediate: 60–75 minutes. Advanced: 75–90 minutes. There is no evidence that training beyond 45 minutes is harmful or reduces testosterone. Cortisol rises with training — this is a normal adaptation stimulus, not a problem. The practical limit: when fatigue prevents you from maintaining correct technique consistently, end the session. Quality over quantity.
Progressive overload: the systematic increase of training stress over time — the fundamental mechanism of all strength and hypertrophy adaptation. Methods: add weight (2.5–5 kg when you can complete all sets with RIR 2); add reps (reach top of rep range before adding weight); add sets (1–2 more per week over a mesocycle); reduce rest. Without progressive overload, training produces maintenance but not growth. Track every session — workout logs are non-negotiable for consistent progress.

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