Fitness Planner

A fitness planner turns your goal, available days, experience level and equipment into a structured weekly workout schedule. Instead of improvising each session, you get exact exercises with sets, reps and rest periods for every training day, plus a progression system so the plan keeps working as you get stronger.

It combines three inputs. Your goal sets the training recipe: strength uses 4 sets of 3-6 reps with 3 minutes rest, hypertrophy uses 4 sets of 8-12 reps with 90 seconds rest, and endurance uses 3 sets of 15-20 reps with 45 seconds rest. Your training days pick the split: 2-3 days get full-body workouts, 4 days get upper/lower, and 5-6 days get push/pull/legs. Your equipment filters a 38-exercise library so every movement is doable with what you own.

Choose strength if your priority is lifting heavier weights (powerlifting-style progress). Choose hypertrophy if you want visibly bigger muscles. Choose endurance if you want to handle high-rep work with short rests, useful for sports and general conditioning. Beginners unsure of their goal usually do well starting with hypertrophy, since moderate weights and reps build technique, muscle and work capacity together.

Three to four days is the sweet spot for most people: enough frequency to progress every muscle twice a week, enough rest to recover. Two days still works with full-body sessions. Five to six days suits advanced lifters with good recovery, sleep and nutrition; more is not automatically better, since muscles grow between sessions, not during them.

Yes. The exercise library covers four equipment levels: full gym, dumbbells plus bench, resistance bands plus pull-up bar, and bodyweight only. Picking dumbbells swaps barbell bench press for dumbbell bench press, back squats for goblet or Bulgarian split squats, and so on, while keeping the same sets, reps and progression logic.

Progressive overload means gradually increasing the training stimulus so your body keeps adapting. This planner applies it two ways: the 8-week projection adds a fixed increment (for example 2.5 kg) each week with a deload every 4th week, and the workout tracker watches your logged sessions, then suggests your next-session load automatically once you hit the top of the rep range on all sets.

A deload is a planned easy week at about 60% of your normal loads. Training accumulates fatigue that masks your real fitness; the lighter week lets fatigue dissipate while keeping the movement patterns fresh, so you return stronger in week 5. A 4-week block (3 building weeks plus 1 deload) is the most widely used rhythm in strength programming.

The planner estimates session length from your sets and rest periods, and you can choose roughly 30, 45, 60 or 75 minutes per session. Shorter options automatically trim accessory exercises while keeping the main lifts; longer options add an accessory. Most 4-day, 60-minute plans land at 50-65 minutes including warm-up.

Yes. The beginner level programs one set less per exercise, keeps the same proven set/rep schemes, and the full-body splits used for 2-3 days maximize practice frequency, which is what beginners need most. Start with conservative weights, prioritize technique over load, and use the tracker from day one so progression is based on data, not guesswork.

This is a general-purpose planner: it builds multi-goal weekly schedules (strength, hypertrophy or endurance) from your days, level and equipment. The 5/3/1 calculator implements one specific program, Jim Wendler's 5/3/1, with training maxes, the 3x5 / 3x3 / 5-3-1 weekly waves and plate-loading math. Use this planner to design your week; use the 5/3/1 calculator if you have committed to that exact program.

Your generated plan and workout logs are stored only in your own browser via localStorage. Nothing is sent to any server, no account is needed, and clearing your browser data removes it. That also means your logs live on one device and browser unless you copy the plan as text.

No. This tool provides general fitness education and planning templates only. It is not medical advice and does not replace a qualified health professional. Consult your doctor before starting a new exercise program, especially if you are injured, pregnant, or managing a health condition, and stop training and seek care if you feel pain, dizziness, chest discomfort or unusual shortness of breath.