Not in the machine-learning sense. The generator is a rules engine: published strength and conditioning principles written as logic that reads your inputs and applies them. Nothing is generated by a language model and nothing is sent to a server, so you can read exactly why every choice was made in the coach's notes.

Workout Generator — Free Personalized Training Plans

Training Goal

PICK ONE

Fat Loss

Lose Weight

Metabolic circuits, short rests, high energy cost per minute.

Hypertrophy

Build Muscle

8–12 rep sets, controlled tempo, volume across the week.

Max Force

Get Strong

Heavy compound work, low reps, full recovery between sets.

Conditioning

Build Engine

Intervals and tempo work that raise your aerobic ceiling.

Your Profile

Experience

Session Length

Equipment

Body Weight · optional

Personalizes calories, protein & water

Days Per Week

SETS YOUR SPLIT

2×

Full Body

3×

Full Body

4×

Upper / Lower

5×

Hybrid Split

6×

Push Pull Legs

Priority Areas

OPTIONAL · MAX 2

Core

Abs + Trunk

Arms

Bi + Tri

Legs

Quads + Glutes

Back

Lats + Traps

Chest

Press Power

Engine

Cardio

RUNS LOCALLY IN YOUR BROWSER · NOTHING IS UPLOADED

Writing your program

Reading your profile…

Your Program

General fitness information, not medical advice. Consult a doctor or qualified coach before starting a new exercise programme, and stop if something hurts. Calorie figures are estimates. Read the full health note.

Warm-Up

Main Work

Finisher

Cool-Down

~3 MIN · DOWNSHIFT

Weekly Split

Weekly working sets per muscle

Fuel It

DAILY TARGETS + SAMPLE DAY

Go deeper Where these numbers come from, which meal-timing rules are myths, and the honest verdict on supplements. The eating basics →

Coach's Notes

Estimates assume a 75 kg / 165 lb body weight — actual energy expenditure varies with body mass, intensity and rest discipline. This tool provides general fitness information, not medical advice. Consult a physician before starting a new exercise program, especially with pre-existing conditions or injuries.

The Method

Splits that fit real weeks

The best split is the one your calendar survives. Two days gets full-body. Six gets push/pull/legs. The program bends to your week — not the other way around.

Effort you can repeat

Every set has a target: stop 1–3 reps before failure. Grinding to failure every session feels heroic and stalls inside a month. Repeatable effort compounds.

Double progression

Hit the top of the rep range on every set, add weight, drop back to the bottom. The least glamorous progression system ever invented — and the most reliable. The player logs your sets so you always know what to beat.

Counted, not guessed

Sessions are built from movement patterns, then the week is totted up muscle by muscle. Nothing repeats a pattern three times, nothing quietly doubles your back volume, and you can see the set count for every muscle before you train.

PROGRAMMING DEFAULTS INFORMED BY: NSCA Essentials of Strength Training & Conditioning (exercise order, power-first sequencing) · Schoenfeld et al. (rep ranges, volume, rest & tempo for hypertrophy) · Grgic et al. 2018 (rest-interval meta-analysis) · Jeffreys' RAMP protocol (warm-up structure) · ACSM position stands (frequency & progression) · Behm & Sale 1993 (intended movement velocity). No gym folklore.

Questions, Answered

Is this workout generator really free?

Yes. No account, no email, no paywall. The whole generator runs locally in your browser — nothing you enter is uploaded anywhere.

How accurate are the calorie estimates?

They use standard MET (metabolic equivalent) values against a 75 kg reference body, so treat them as honest ballparks, not lab measurements. Your actual burn scales with your body weight, intensity and how disciplined your rest periods are.

Can I build muscle with no equipment?

Yes — up to a point. Bodyweight programs here use harder variations and slower tempos as you advance. A pair of adjustable dumbbells is the single best upgrade when bodyweight progressions stop feeling hard in the 8–12 rep range.

How do I progress week to week?

Double progression: when you hit the top of the rep range on every set with good form, add weight or move to a harder variation next session and drop back to the bottom of the range. Repeat for months.

Is this actually AI?

Not in the machine-learning sense, and we would rather say so. The generator is a rules engine: published strength and conditioning principles written down as logic, which then reads your inputs and applies them. Nothing is guessed by a language model and nothing is sent to a server. We think that is a feature — you can read exactly why every choice was made in the coach's notes, which is more than most "AI" tools can show you.

Programmed.
Not random.