Weekly Workout Planner
Create a personalized weekly workout schedule. Choose your fitness goal, available days, and get a structured plan.
About this calculator
Choose your goal, experience level, training days and equipment and get a weekly workout plan with exercises and rest days.
A starting template. It isn't medical advice. If you have an injury or health condition, check with your doctor first.
How to use it
- Pick your goal and level.
- Choose days per week and equipment.
- Press Generate Plan.
Programming principles
Basic structure: train each major muscle group 2 times a week, and add load or reps gradually (progressive overload, around 2.5 to 5% per week). Health guidelines recommend at least 150 minutes of moderate cardio a week plus strength training on 2 or more days. Typical splits: 3 days full-body; 4 days upper/lower; 5 to 6 days push/pull/legs. Rest 48 hours between hard sessions for the same muscles; sleep 7 to 9 hours.
Worked example
3-day full-body week
| Mon | Squat, push-up/bench, row, plank |
| Wed | Deadlift or hip hinge, overhead press, lunge, core |
| Fri | Full-body circuit and light cardio |
Tips and common mistakes
- Warm up for 5 to 10 minutes.
- Track weights and reps.
- Eat enough protein (about 1.6 g/kg for muscle gain).
- Add rest days; progress happens during recovery.
- Stop if you feel sharp pain.
Frequently asked questions
How many days a week should I train?
3 to 5 is enough for most goals.
How long should I rest between sessions?
About 48 hours for the same muscles.
What is progressive overload?
Gradually increasing the demand on your body.
Can I train at home?
Yes, with bodyweight and bands.
How much cardio?
150 minutes of moderate activity a week.
Is this medical advice?
No.