Last reviewed 23 August 2026
Workouti turns five answers into a training programme: your goal, your experience, how long you have, what equipment you can reach, and how many days a week you will actually show up. It is free, it needs no account, and nothing you type ever leaves your browser. This page explains how it works and where its limits are.
Every exercise in the library carries three things: the movement pattern it belongs to, the muscles it pays working sets into, and how systemically taxing it is. A session is not assembled by picking exercises that share a muscle name. It is assembled from a pattern template, which is why you never get a day that presses three times and never pulls.
From there the programme decides how much of each thing you do. Sets come from the exercise's role in the session crossed with your training age, so a beginner's main lift and an advanced lifter's main lift do not get handed the same number. Rest and rep ranges follow your goal. The week is counted muscle by muscle as it is built, so an accessory slot yields rather than piling more volume onto something already at its ceiling.
The order you train in is decided last and deliberately. Sessions run in blocks: the heaviest work opens while you are freshest, then the rest of that region, then the next one. Trunk work sits late because a tired midsection makes the big lifts worse, and conditioning closes so it never taxes what matters more. Fat-loss and endurance sessions are the deliberate exception, alternating regions to keep the heart rate up while each muscle group recovers.
It is a fair question, and worth a straight answer. Workouti is a rules engine, not a machine-learning model. There is no model weights file, no training data, and nothing is inferred from other users, because there are no other users to infer from. Nobody's data is collected.
What it is instead: published strength and conditioning guidance, encoded as rules and applied consistently. That is a less exciting sentence than the marketing usually offers, and it is also the reason the output can be explained. Every choice the generator makes has a stated reason attached to it in the coach's notes, which is not something a model can honestly give you.
It also means the tool is bounded. It does not watch you lift, does not know your injury history, and cannot tell whether your form held up on the last set. It applies sound defaults well. It does not replace a coach who can see you.
Your programme, the body weight you optionally enter, and the sets you log all live in your browser's local storage. We cannot read them and we hold no copy, which also means we cannot restore them if you clear your browser. The privacy policy is the long version.
That last one matters more than it sounds. Timers built the obvious way get throttled the moment the screen goes off, which is exactly when you are resting between sets.
Because the thing it does costs almost nothing to run. It is a single page of HTML that does its work on your device, so there is no server doing calculations, no database, and no per-user cost that would need recovering. Charging for it would mean building an account system, which would mean holding your data, which is the one thing this site is designed not to do.
Four equipment partner links are live. All four sit on this page, and up to two of them appear again as a gear step underneath a finished programme, chosen by what that programme actually contains. The eating basics page carries one more, for creatine. They are labelled where they sit, named in the privacy policy and the terms, and they never reach the generator. There are none in the generator's questions, none inside a session, and none in the session player.
Bodyweight only is a complete path through this site, not a stripped-down one. Choose it and the generator still builds every goal, every split and every session length. It progresses you by making movements harder and slower instead of by adding load, and it counts those sets against the same weekly volume band as everyone else's. Most people reading this need to buy nothing at all, and nothing named below is required to use the tool.
Four things are named here with tracked links: two that genuinely extend what the generator can do for you, and two that make the week it builds easier to actually run. They are ordinary links: nothing loads from those companies while you are on this page, and nothing about your visit reaches them unless you tap one.
Partner link
What the conditioning work actually runs on. Fat loss and endurance programmes here are built as circuits with conditioning blocks in them, and a fat loss week puts a 30 minute walk on its rest days. Most of that happens on your feet, and shoes are the only equipment involved.
SportsShoes sell running and training shoes. The pair you already own is the free answer, and it stays the free answer until it stops feeling right: this is a replacement purchase rather than a starting one. Nothing the generator builds needs a specific shoe.
Partner link
A bench first, a rack much later. The dumbbells and bands tier can only approximate incline pressing, supported rows and split squats without somewhere to lie down or set a foot. An adjustable bench is the cheapest thing that removes that limit. The full gym tier goes further and assumes a rack, which is the piece most people do not have at home.
Mikolo sell benches, racks and home gym frames. They ship to the continental United States only. Any sturdy adjustable bench does this job, second-hand included. Theirs is simply the one we have a link to.
Partner link
The small stuff, in the order it becomes useful. On the bodyweight tier the generator says outright when your week presses more than it pulls, and a set of resistance bands is the cheapest fix for that. A skipping rope covers conditioning minutes in less floor space than burpees and skater bounds need. A belt, wrist wraps and sleeves come much later, and only once bracing or grip is the thing ending a set rather than the muscle.
RDX Sports sell all of that. None of it changes what the generator builds, and a programme that uses none of it is the ordinary case, not a compromise.
Partner link
For people who want the session coached, not printed. Workouti hands you a programme and then gets out of the way. It cannot watch you lift, correct a rep, or decide that today is a day to back off. If that is the part you actually want, it is a different kind of product rather than a setting we could add.
Tempo sell a home gym with coaching built into it. The link works for the United States only. It is a large purchase and the programme above works without it, which is the honest order to consider those two facts in.
Every link here is tracked. If you buy through one we may earn a commission, at no extra cost to you. The generator does not know these links exist and its output is identical either way, which is the only arrangement worth having on a site that tells you most of the time you need nothing.
The programming defaults draw on the NSCA's Essentials of Strength Training and Conditioning for exercise order and sequencing, Schoenfeld and colleagues on hypertrophy volume, rep ranges and rest, Grgic et al. 2018 on rest intervals, Jeffreys' RAMP protocol for the warm-up structure, and ACSM position stands on training frequency and progression. The eating basics page cites its own sources separately.
Every combination the generator can produce is tested. The current build checks 900 combinations of goal, experience, equipment, session length and weekly frequency, plus a sweep of every priority area, and asserts that none of them can produce a repetitive day, a missing warm-up, an unbalanced week, or a session that leaves out a movement it promised.
Workouti provides general fitness information, not medical advice. Calorie figures are estimates derived from published MET values and the body weight you enter, never measurements. Consult a doctor or a qualified coach before starting a new exercise programme, particularly if you have an injury, a diagnosed condition, or have been away from training for a long time. Stop if something hurts. The terms and health disclaimer spell this out in full.
This site is operated by Justas Jarmalavičius (individuali veikla).
Correspondence address: Jogailos g. 4B, Vilnius, Lithuania.
VAT: LT100020563416.
Contact: hello@plainforge.com