Workout Planner
GratuitA free weekly workout plan built around your goal, level, equipment, and the time you have.
Train safely
This plan is general fitness guidance, not medical advice. Always warm up first. Stop right away if you feel pain, dizziness, or chest discomfort. Check with a doctor before starting if you have an injury or a heart condition, are pregnant, or are new to exercise after a long break.
FitHealthy provides general wellness and nutrition information and is not medical advice. Always consult qualified healthcare professionals for medical concerns.
How should I plan my weekly workouts?
Start with how many days you can train, then match the split to that number. FitHealthy's free planner builds a weekly plan from your goal, level, equipment and session length. It uses fixed training rules, not AI, so the same inputs always give the same plan, with a warm-up, main workout and cool-down every day.
How does the workout planner build my plan?
You choose five things: goal (lose fat, build muscle or stay active), level (beginner, intermediate or advanced), equipment, days per week (2 to 6) and minutes per session (15 to 90). The planner then picks exercises from its library of 78 moves, sets the sets, reps and rest for your goal and level, and fits everything into your time.
Which workout split does it use for each number of days?
Training days are spread across the week so your muscles get time to recover:
- 2 days: full body twice (Monday, Thursday)
- 3 days: full body three times (Monday, Wednesday, Friday)
- 4 days: upper body and lower body, twice each (Monday, Tuesday, Thursday, Friday)
- 5 days: push, pull, legs, upper, lower (Monday, Tuesday, Wednesday, Friday, Saturday)
- 6 days: push, pull, legs, twice (Monday to Saturday)
When the same focus appears twice in a week, the second day uses different exercises where possible.
How do the goal and level change the workout?
- Lose fat: a circuit. You do the moves back to back with short rests (40, 30 or 20 seconds by level), with a cardio interval after every two strength moves and 12-15 reps (15-20 for advanced).
- Build muscle: straight sets, finishing all sets of one move before the next. Reps are 10-12 for beginners, 8-12 for intermediate and 6-10 for advanced, with 75 to 120 seconds of rest.
- Stay active: straight sets of 10-12 reps (10-15 for advanced) with 60 seconds of rest (45 for advanced), plus a cardio move after every three strength moves.
Beginners start with 2 sets per exercise, intermediate with 3 and advanced with 4. If there is spare time, sets go up to a maximum of 3, 4 or 5. In very short sessions, sets can drop to 2 so that at least a few exercises fit.
What does the equipment filter do?
The filter is strict. No equipment means bodyweight moves only. Home adds dumbbells and resistance bands. Full gym adds machines, barbells and cables. When you have equipment, loaded moves are chosen first. You never get an exercise rated above your level.
How does it fit my session length?
Each day starts with 1 to 3 minutes of light cardio plus 2 to 4 mobility moves, and ends with 2 to 4 stretches, scaled to your session length. The main workout fills the remaining time, up to 9 exercises. If 5 minutes or more are still free, the plan adds easy steady cardio, such as a brisk walk, up to 30 minutes.
How much exercise do adults need?
The World Health Organization recommends that adults do at least 150 to 300 minutes of moderate aerobic activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening activities on 2 or more days a week. Any planner setting with 3 or more days and some cardio helps you get there.
Train safely
This plan is general fitness guidance, not medical advice. Always warm up, and stop right away if you feel pain, dizziness or chest discomfort. Check with a doctor first if you have an injury or heart condition, are pregnant, are under 18 and new to strength training, or are returning to exercise after a long break.
Frequently asked questions
How many days a week should I work out?
Three days of full-body training is a strong start for most beginners. Adults should also aim for at least 150 minutes of moderate activity a week, according to the WHO.
Can I build muscle at home without equipment?
Yes, especially as a beginner. Choose No equipment and the planner uses bodyweight moves only. Make them harder over time with slower reps, more sets or harder variations.
What is a push, pull, legs split?
Push days train chest, shoulders and triceps, pull days train back and biceps, and legs days train legs and glutes. The planner uses it for 5 and 6 training days a week.
Is the workout plan made by AI?
No. It is built by fixed training rules for sets, reps, rest and exercise choice, so the same inputs always produce the same plan.
When should I make my workouts harder?
When the top of the rep range feels easy for every set, add a little weight, a harder variation or one more set.
General wellness information, not medical advice.