Free tool - no account needed
Weekly workout planner
Tell the planner how many days you actually have, how long a session can realistically be and what equipment you can reach. It lays out a weekly split with a focus and a block structure for each day. Everything happens in your browser - nothing is uploaded or saved.
Build your week
3 training days a week, 35 minutes each
Day 1
Full body A
- 6-8 min warm-up: raise, mobilise, rehearse the first movement
- 24 min main block: 3-4 movements from goblet or dumbbell squat, dumbbell Romanian deadlift, dumbbell press, one-arm row, 3 sets each
- 4 min cool-down: walk, breathe, stretch what feels tight
Day 2
Full body B
- 6-8 min warm-up: raise, mobilise, rehearse the first movement
- 24 min main block: 3-4 movements from goblet or dumbbell squat, dumbbell Romanian deadlift, dumbbell press, one-arm row, 3 sets each
- 4 min cool-down: walk, breathe, stretch what feels tight
Day 3
Full body C plus easy conditioning
- 6-8 min warm-up: raise, mobilise, rehearse the first movement
- 24 min main block: 3-4 movements from goblet or dumbbell squat, dumbbell Romanian deadlift, dumbbell press, one-arm row, 3 sets each
- 4 min cool-down: walk, breathe, stretch what feels tight
That leaves 4 days off. Use one or two for a walk or easy mobility if you feel like moving.
Repeat the same week two or three times before you change it. Add a rep, a small amount of load, or a slower lowering phase - one change at a time.
How it works
- Your days per week decide the split: full-body days when you train two or three times, an upper/lower rotation at four or five.
- Your session length decides how many movements fit and how long the warm-up and cool-down get.
- Your equipment decides which movements the main block draws from, so the plan stays doable with what you have.
A realistic example
Three days, 35 minutes, dumbbells only. You get three full-body days that rotate emphasis: squat and press on day one, hinge and row on day two, a mix plus light conditioning on day three. Each session is an eight-minute warm-up, a 24-minute main block of three or four movements for three sets, then four minutes of cool-down. You repeat that week three times, adding a rep here and a small amount of load there, before changing the structure.
Limitations and safety
This planner gives you a structure, not a personalised prescription. It does not know your training history, injuries, medications or schedule pressures, and it cannot tell you what weight to lift. This is general fitness education, not medical advice. Stop if you feel pain, dizziness or chest discomfort, and check with a qualified clinician before starting or changing exercise if you have a health condition, are pregnant or are returning from injury.
Next steps
- Exercise library - pick the movements for each block and read the cues.
- Exercise substitutions - swap anything you cannot do today.
- Workout analyzer - paste a session and see which patterns it actually covers.
- TDEE calculator - a rough energy estimate to sit alongside your training week.
- Create a free account to save a plan, follow a multi-week program and track completed sessions.
FAQ
- How many days a week should I train?
- Pick the number of days you can repeat on a normal week, not your best week. Two or three focused full-body days is a solid starting structure for most people.
- Do I need an account to use the planner?
- No. The planner runs in your browser and saves nothing. A free account is only needed if you want to save a plan, follow a program or track completed sessions.
- How long should each session be?
- Twenty focused minutes done three times beats a 90-minute session you skip. Choose the length you can protect on a busy week.
- How often should I change the plan?
- Repeat the same week two or three times so you can see whether it is getting easier, then change one thing at a time.