Training · Workout Plan Generator
Workout Plan Generator
4 questions. A real workout plan tailored to your goal, level, schedule and kit.
What is your goal?
What is your experience level?
How many days per week?
What equipment do you have?
Questions about this plan
How many days a week should I work out?
3 days per week is the sweet spot for most people — especially beginners. It gives you enough frequency to build progress, with proper rest between sessions. 2 days works well if you are just starting or coming back after a long break.
Is this plan suitable for over-50s?
Yes — choose 'Senior / joint-friendly fitness' as your goal. The plan uses low-impact exercises, chair-assisted movements and slow controlled reps. Always check with your doctor before starting a new exercise programme.
How long will each session take?
Beginner plans with 2–3 days per week take about 35–45 minutes per session. 4-day plans average 30–40 minutes. Warm-up is not included in the main plan — add 5 minutes before each session.
When will I see results?
Most people notice improved energy and some strength gains within 2–4 weeks. Visible changes in body composition typically take 6–12 weeks of consistent training and reasonable nutrition.