Free Workout Planner: Weekly Gym and Home Workout Plans

How to use Workout Planner

1. 1Pick your goal, how many days a week you can train, how long a session can be, the equipment you have and how long you have been lifting.
2. 2Get a plan built from an original template and our exercise library, with sets, reps, rest and a deload week already in place.
3. 3Change anything: swap an exercise for one that works the same muscles with your equipment, change sets and reps, or edit one week only.
4. 4Choose your start week and training days. Each week shows what is planned, what is done and what was skipped, and the weights move up as you check in.
5. 5Tap Start in Workout Tracker to log today's session with the targets filled in, or print the plan. Install the app and sign in for training-day reminders.

Frequently asked questions

How do I make a workout plan for beginners?

Keep it simple: two or three full-body sessions a week with a rest day between them, built around a squat, a hinge such as a deadlift or hip thrust, a push, a pull and some core work. Start with weights you could lift two or three more times than you do, and add a little weight or a rep each time you finish every set. Tell the planner you are new to lifting and it builds exactly that.

How many days a week should I work out?

Two to four strength sessions a week is plenty for most people, and the US physical activity guidelines recommend muscle-strengthening work on at least two days a week alongside regular aerobic activity. More days help only if you can recover between them. Pick the number you can keep doing for months; the planner spreads the days out so each muscle gets rest.

What is the best workout split?

The one that fits your week. Full body suits two or three days, upper/lower suits four, and push/pull/legs suits five or six. Research comparing splits finds similar results when the weekly sets per muscle are the same, so choose by schedule and preference, not by what is fashionable.

What is progressive overload?

Doing a little more over time, so your body keeps adapting: more weight, more reps at the same weight, or more sets. The planner shows its rule in plain words, for example adding 2.5 kg to upper-body lifts after each session where you hit every rep, or climbing through a rep range before adding weight, and you can see next week's targets before you get there.

How often should I take a deload week?

Many lifters take an easier week every four to eight weeks of hard training, or sooner if they feel run down or progress stalls. In a deload you keep training but lift lighter and do fewer sets. Every template here ends its block with one, at 60 % of the load and half the sets by default, and you can move it or turn it off.

Is Workout Planner free?

Yes. It's free to use, with no sign-up and nothing to install.