Building your plan…
Workout plan builder
A few questions, and you get a plan with days, exercises, sets and reps.
Your plan
- workouts a week
- minutes a workout
- exercises
- sets a week
- MonRest
- TueRest
- WedRest
- ThuRest
- FriRest
- SatRest
- SunRest
A week as an example. Train on any days: the plan goes on in its order.
Rest after a set: 3 min after the day’s first exercise, 2.5 min after the other big ones, 1.5 min after the rest.
Hard sets a week
Sets close to failure each muscle gets in a week: a working set counts whole for each muscle the exercise mainly trains, half for one that helps.
How the plan is built
- With two days a week or more, every split trains each muscle at least twice a week.
- A day starts with the big movements (a squat or leg press, a press, a row, a hinge) and ends with smaller exercises for shoulders, arms, calves and abs, as many as fit the time you chose.
- Each movement has a list of exercises from the best to the furthest alternative. The main lifts keep to the best one or two all week, so a beginner learns their lifts; the smaller exercises take the next one each time, so two days do not repeat each other.
- Every exercise starts with two working sets close to failure. A workout longer than an hour adds a third, and once you train regularly so does an hour in a gym three days a week or more, for the exercises of the big muscles. A muscle you want to bring up gets a set more.
- Extra exercises and sets stop at a weekly ceiling for each muscle: 14 hard sets for a beginner, 18 for regular training, 20 when experienced (4 more for a muscle you bring up), counting what the presses and pulls give it too. The table under the plan shows how many each gets.