Workout Plan Generator
Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.
Just want to train one muscle today?
With the quick workout you pick the muscles and get the session instantly.
Workout plans
Beginner Workout Plan (3 Days, Full Body)
Three full-body sessions per week built around simple, safe exercises. Every major muscle is trained three times a week with moderate volume — the fastest way to learn technique and build a base.
4-Day Upper/Lower Workout Plan
The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.
Home Dumbbell Workout Plan
A full programme using only a pair of dumbbells, a bench and optional bands — no gym required.
Related tools
One Rep Max Calculator
Estimate your 1RM and training loads.
Training Volume Calculator
Check weekly sets per muscle.
Progressive Overload: How to Keep Getting Stronger
Muscles adapt to the demands you place on them. To keep progressing, gradually increase the challenge — more reps, more weight or more sets — while recovering well.
Compare with other apps
Frequently asked questions
Is the workout generator free?
Yes, 100% free with no sign-up. Generate the plan, swap exercises and download it as a PDF.
How is the training split chosen?
The generator compares splits (full body, upper/lower, push/pull/legs and more) on weekly frequency per muscle, volume per session, duration and recovery, and picks the one that best fits your days and time.
Does it work for home workouts?
Yes. Select only the equipment you have, even none, and the plan uses exercises you can actually do with it.
How many sets per muscle does the plan include?
It depends on your level and goal, within research-based ranges: beginners start with fewer weekly sets and volume grows with experience. Compound lifts count as half a set for assisting muscles.
Is there a 100% free workout app?
Yes: Kinyvo builds your full plan for free, with no paid tier, no sign-up and no limit on plans. On your phone, Train mode ticks off sets and times your rest, like an app.
How is this different from Hevy or FitNotes?
Hevy and FitNotes are great for logging a routine you already have; Kinyvo builds the routine for you. In Hevy, the workout generator is paid (Hevy Pro). See the full comparison on the alternatives page.