Workout Routine Generator
Build a weekly workout split with goal, days, equipment, and level. Saved on this device.
Written by Golam Rabbani, Founder & Lead Engineer
How to use this workout routine generator
- Pick a goal: strength, muscle, fat-loss, or general fitness.
- Choose how many days per week you want to train (2–6).
- Select your equipment: full gym, home with dumbbells, or bodyweight.
- Set your experience level (beginner, intermediate, advanced).
- Press Generate routine to see the weekly split, then Copy to save it.
About this workout routine generator
The workout routine generator builds a weekly training split by combining your goal, available days, equipment, and experience level with a bundled exercise library. The split itself follows common, well-tested patterns: 2 days → upper/lower, 3 days → push/pull/legs, 4 days → upper/lower/upper/lower, 5 days → push/pull/legs + upper/lower, 6 days → push/pull/legs twice. The sets and reps come from each goal: strength runs 5×5, hypertrophy 4×8–12, fat-loss 3×12–15, and general fitness 3×10–12, with beginners losing one set and advanced lifters gaining one.
A worked example: pick "muscle (hypertrophy)" with 4 days per week, full gym, and intermediate level. The tool returns Day 1 Upper (Bench Press, Barbell Row, Overhead Press, Pull-Up, Dumbbell Curl), Day 2 Lower (Back Squat, Romanian Deadlift, Leg Press, Leg Curl, Standing Calf Raise), Day 3 Upper, Day 4 Lower, each at 4 sets of 8–12 reps. Everything is saved to your device so closing and reopening the page restores the same plan.
This is an educational template, not personalised programming. If you’re recovering from injury, have heart or joint conditions, or are new to lifting, consult a qualified coach or doctor before starting.
FAQ
- How does the workout routine generator pick exercises?
- It uses a bundled library keyed by equipment and muscle focus. For each day in the split, it pulls the first 4–5 moves from the matching list, with beginners getting 4 and intermediate/advanced getting 5.
- Are these workouts safe for beginners?
- The beginner level drops one set per exercise and one move per day so total volume is lower. It’s still an educational template — consult a coach if you have any pre-existing conditions or are unsure about form.
- Will my routine be saved if I close the tab?
- Yes. Your inputs and generated split are stored in your browser’s localStorage on this device, so reopening the page restores the same plan. Use Reset to clear it.
- How many days should I train per week?
- Most people see results with 3–4 days. Pick the highest number you can recover from and stay consistent with. The tool supports 2–6 days.
- Can I customise the exercises?
- The generator outputs a starting template you can edit yourself — swap moves for equivalents you prefer or have equipment for. The included library covers full gym, home dumbbells, and bodyweight setups.
- How long should I rest between sets?
- Roughly 2–3 minutes for heavy 5-rep work, 60–90 seconds for hypertrophy sets in the 8–12 range, and 30–60 seconds for fat-loss sets at 12–15 reps.