Get a science-backed, periodised training programme β or build your own from scratch.
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Log sessions and track your progress
Workout Planner is a free, offline-capable tool that builds a fully personalised gym programme in under a minute. No account required β everything runs in your browser and no data is sent anywhere.
Days per week (2β6): How many sessions you can realistically commit to each week. The tool automatically selects the best training split: Full Body for 2β3 days, Upper/Lower for 4 days, Push/Pull/Legs for 5β6 days.
Session duration (30β120 min): Including warm-up. The plan will cap the number of exercises per session to fit within your time budget. Strength and power sessions contain fewer exercises due to longer rest periods β this is intentional, not a bug.
Plan duration (4, 8 or 12 weeks): 4 weeks is a short introductory block. 8 weeks includes two full training phases and is recommended for most people. 12 weeks is a complete periodised programme with accumulation, intensification, and peak phases.
Experience level: Beginner (under 2 years), Intermediate (2β5 years), Advanced (5+ years). This controls exercise complexity and the range of movements included in your plan.
Select every piece of equipment available to you. The plan will only include exercises you can actually perform. Options include free weights (barbell, dumbbells, kettlebells), machines, cables, bodyweight, resistance bands, sled, medicine ball, pull-up bar, and weight belt/vest. The more equipment you select, the more variety the plan can offer.
Endurance modality: If any of your sessions are set to Endurance, a modality selector lets you choose from π Running, π΄ Cycling, and π£ Rowing. Select all that are available to you β the plan will rotate across your choices to add variety. If only one is selected, all endurance sessions use that modality. At least one modality must always remain selected.
Set a training focus for each session. Every day in your plan can have a different focus β or you can keep them all the same. The tool shows a live breakdown of your plan's focus mix as you assign sessions.
Strength: Builds maximum force. Low reps (2β5), heavy loads, long rest (3β5 min).
Hypertrophy: Optimises muscle size. Moderate reps (6β12), moderate loads, 60β120 s rest.
Endurance: Builds aerobic capacity and VOβmax. When all sessions are set to Endurance, the plan switches to a full endurance/VOβmax programme using two categories of session: Class A (Systemic) and Class B (Muscular). See the Endurance Protocol section below for full details.
Power / Speed: Builds explosive force. Low reps (2β5) at maximum velocity, full rest (3β5 min). Includes sprinting, sled, jumps and med ball when equipment is available.
Hybrid plans: If you mix Endurance days with gym-focused days (Strength, Hypertrophy, or Power), the tool creates a hybrid plan automatically. Endurance days become structured cardio and muscular endurance sessions while gym days follow a weight-training split based only on the number of gym days β not the total days per week. A green info panel on Step 3 confirms when a hybrid plan is detected.
Muscle priority (optional): Select up to 3 groups to emphasise. These receive more exercises and volume across all sessions.
Split structure (5 gym days only): When you have exactly 5 gym days (after any endurance days are assigned), a split picker appears. Push/Pull/Legs gives the highest frequency for advanced athletes. Upper/Lower + Full Body hits each muscle group 2β3 times per week β ideal for intermediates.
If your session is 60 minutes or shorter, a Superset toggle appears at the bottom of Step 3 β after you've assigned your day focuses. Turn it on to pair exercises back-to-back with only 30 seconds rest between them, then take your full rest after each pair. This compresses session time without sacrificing total volume.
Exercises are paired intelligently: lower body movements are paired with upper body movements whenever possible, and pushing exercises are paired with pulling movements as a second priority β agonist/antagonist pairs like bench press + row or OHP + lat pulldown. High-spinal-load exercises (deadlifts, squats, heavy rows) are never paired with each other for safety. On Push/Pull/Legs days where the pairing pool is narrower, some exercises may form solo blocks β this is intentional and still valid.
In superset view, pairs are labelled A1/A2, B1/B2, and so on. Rest 30 seconds between the two exercises in a pair, then take the full protocol rest before starting the next pair.
When one or more sessions are set to Endurance, the tool generates a structured endurance programme. Sessions are split into two classes:
Class A β Systemic Endurance (cardio sessions): Six session types that train different energy systems across your selected modalities (run / bike / row). The plan rotates them in a specific order designed to build fitness progressively.
π Steady State β Zone 2, 60β70% max HR. Builds the aerobic base. Long, easy, conversational effort. The foundation of all endurance training.
β±οΈ Tempo β Zone 3β4, 75β85% max HR. Lactate threshold training. Comfortably hard β you can say a few words but not full sentences.
π² Fartlek β Variable Zone 2β4. Unstructured speed play: easy effort with spontaneous surges. A bridge between base and threshold work.
β‘ 4Γ4 Intervals β Zone 5, 90β95% max HR. True VOβmax development. Maximum aerobic effort for 4-minute blocks with recovery between.
β°οΈ Hill Sprints β Zone 5, maximum sprint effort uphill. Run only. Builds explosive power and VOβmax simultaneously.
π 200m Repeats β Zone 4β5, near-max speed. Run or Row. Speed-endurance β repeated short high-intensity efforts with controlled rest.
Class B β Muscular Endurance (gym floor sessions): Three session types that target the local muscular endurance and energy systems that cardio alone cannot train.
π‘οΈ AGT (Anti-Glycolytic Training) β Short powerful sets (5 reps) with full recovery between rounds. The goal is to train power without accumulating lactic acid β developing the aerobic energy pathway at high intensity. If you feel the burn, you rested too little.
β²οΈ EMOM Heavy β Every Minute On the Minute. Perform a heavy compound movement for 5 reps at the start of each minute and rest until the next. Builds local muscular endurance under sustained time pressure.
π₯ GPR (Glycolytic Power Repeats) β 20 seconds of all-out effort followed by 40 seconds rest, repeated. Deliberately accumulates lactate to train tolerance of high-intensity repeated efforts. Very different from AGT β this is meant to hurt.
RPE β Rate of Perceived Exertion is the intensity guide used across all endurance sessions. It replaces pace or heart rate targets so the plan works for any fitness level. Use the following scale: 1β2 Very easy Β· 3β4 Easy, conversational Β· 5β6 Moderate, short sentences only Β· 7β8 Hard, few words only Β· 9 Very hard, cannot speak Β· 10 Maximum β unsustainable beyond 20β30 seconds. Every RPE badge in the plan has a hover tooltip (on desktop) with this scale as a quick reminder.
Prescription scaling by level: For Class A sessions, the total duration and number of intervals scales with your experience level. Beginners start with shorter efforts; advanced athletes receive more volume at the same RPE.
Swapping B-type exercises: Every Class B session shows a primary exercise selected from a pool based on your equipment and level. Click the β Swap button next to the exercise to see alternatives from the same pool. Selecting a replacement applies it across every week of the plan.
Use the week buttons to navigate. Each session shows exercises with sets Γ reps, rest times, and coaching cues. Phase labels (Accumulation, Intensification, Peak, Deload) explain the training objective of each block β the sets and reps change deliberately across phases. This is called periodisation.
The % load badge (e.g. "72% RM") shows the recommended working intensity as a percentage of your estimated 1-rep max for that exercise. This number steps down slightly across the three weeks within each training block (e.g. 75% β 71% β 68%) to build in automatic within-phase variation β a technique called weekly undulation. Deload weeks are fully exempt and show a fixed reduced intensity.
Deload weeks have ~50% less volume. These are not optional β adaptation happens during recovery, not during the hard sessions themselves.
Swapping an exercise: Every exercise has a small β Swap button next to the Form cue button. Click it to open a list of alternative exercises in the same category, region, and movement pattern that are compatible with your equipment and level. The current exercise is shown highlighted at the top. Selecting a replacement applies it across every week of your plan simultaneously, keeping the programme consistent from start to finish. Exercises already used elsewhere in that session are excluded from the swap list automatically.
π Form cues: Click the Form button on any exercise for a 5-point execution checklist β key technique reminders to help you perform the movement safely and effectively.
Once you have reviewed your plan and made any exercise swaps you want, click the amber Save & Start Tracking β banner at the top of the plan. This locks your programme into the Tracker and takes you there automatically.
Log Session (first tab): Use the week navigator to select the current week. Each training day is shown as a card. Tap a card or the π Log button to expand the logging form for that session.
β’ Gym sessions: For each exercise you will see a row per set. Fill in the weight, number of reps completed, and your RPE for that set. Use the + Add set button if you did an extra set, or the Γ button to remove one you skipped.
β’ Cardio sessions: Log the actual duration in minutes and your session RPE.
β’ AGT and EMOM sessions: Log rounds completed, weight used (for KB/DB/vest exercises), and RPE per exercise.
β’ Overall session RPE: Rate how hard the session felt as a whole on the 1β10 scale shown at the bottom of the form.
β’ Notes: Optional free-text field β great for recording PRs, form observations, or how you felt.
Auto-save: The form saves automatically to your browser's local storage every time you make a change. If you close the browser mid-session, your partial data will be restored the next time you open the log form for that session. Partially logged sessions are marked with a βΈ badge.
Pre-fill from last session: For gym sessions, weight fields are pre-filled from your most recent log for the same exercise. A blue notice appears at the top of the form reminding you that this is a suggestion β always adjust to how you feel on the day.
History tab (second tab): Shows every week of your plan with a summary of each logged session β top weight, average reps, and RPE at a glance. Tap any session to expand the detail. Unlogged sessions appear greyed out.
kg / lbs toggle: A unit toggle at the top of the Tracker switches all weight display and input between kilograms and pounds. Your logged weights are always stored in kg internally and converted at display time β switching units at any time is safe and will not affect your data.
All tracker data is stored in your browser's local storage β it stays on your device, is never sent anywhere, and does not require an account. It will persist across browser sessions as long as you do not clear your browser data or use a private/incognito window.
Downloading a backup: In the History tab, use the π₯ Download CSV button to export all your logged sessions as a spreadsheet file. Each row represents one set (gym) or one exercise (cardio/endurance) with date, week, session name, weight, reps, RPE, and notes. You can open this directly in Excel, Google Sheets, or Numbers. A π JSON Backup option is also available for a complete machine-readable export that includes your full plan β useful if you ever want to re-import your data.
Starting a new plan: If you generate and save a new plan while another is already in the Tracker, the tool will show a warning with the number of logged sessions at stake. You can download a CSV backup from that dialog before confirming the replacement. The old plan and all its logged data are cleared β the backup is your only copy.
The periodisation model, sets/reps/rest protocols, and exercise selection logic in this tool draw from published research and applied frameworks in exercise science, including work on force-velocity relationships, mechanical tension and hypertrophy, rate-of-force development, and periodisation theory. Key researchers whose published work informed these protocols include Dr. Andy Galpin, Dr. Andrew Huberman, and Pavel Tsatsouline. Full references and episode citations are available in the FAQ.