LiftPal · Workout plan generator
A workout plan that fits your week.
Choose your schedule and the equipment you have. Get a full week of workouts with exercises, sets, and a clear reason for the structure.
Goal
How this week was built
The planner uses a small set of repeatable movement patterns. Your days and time set the structure; your equipment filters exercise choices. Use this week as a starting point and adjust exercises and volume after your first sessions.
A 2024 review found similar strength and muscle gains from full-body and split routines when weekly volume was matched. The ACSM's 2026 overview considers load, weekly volume, and regular training. This planner arranges a workable week around your time and equipment.
Using your plan
Can I change an exercise?
Yes. Choose an exercise with a similar movement pattern that suits your equipment and technique. Keep the main lifts consistent when you want to compare progress.
What if a workout takes too long?
Keep the first movements. Drop the exercise marked optional or use fewer sets before adding more training days.