Productivity
A workout plan built around you
Tell it your goal, fitness level, schedule, and equipment and get a structured weekly workout plan.
For the best results: Give your goal, experience level, days per week you will actually train, and exactly what equipment you have. Mention injuries, the plan works around them conservatively.
What is AI Workout Planner?
AI Workout Planner is a free AI productivity tool that builds a structured weekly workout plan around your goal, fitness level, schedule, and equipment. It routes your request to the model best suited to it and returns a structured weekly workout plan you can start straight away in seconds, with no account required and nothing kept for anyone building a training routine around their goals and equipment once the session ends.
- ✦Open and use it, no account required for any text tool
- ✦Documents route automatically to a model suited to the task
- ✦Files and text are processed for your result, then cleared with the session
Models: It routes across leading models including Gemini, Llama and Mistral families, picking the best available one per request. The exact model used is shown after every response.
See it in action
You are getting back into strength training at home after months off, with only dumbbells and a bench.
What you type
Build me a three-day home workout to get back into strength training. I have a pair of adjustable dumbbells and a bench, I am a beginner, and I have about 40 minutes a session.
What you get
Overview: A three-day full-body split, which suits a return to training because each muscle group is trained often at low volume while you rebuild the movement patterns. Day 1 (sample): - Goblet squat: 3 x 10, rest 90s - Dumbbell bench press: 3 x 10, rest 90s (cue: keep wrists stacked over your elbows) - One-arm dumbbell row: 3 x 10 each side, rest 60s - Romanian deadlift: 3 x 12, rest 90s (cue: push the hips back, keep a soft knee) Progression: Once every set feels controlled, add one rep per set, then a small load once you hit the top of the rep range. Recovery: Leave a rest day between sessions. This is general fitness guidance; if you have an injury or health condition, clear the plan with a professional first.
Tip: When you mention a niggle, describe the limitation rather than just naming the body part. 'My left knee aches on deep bends' gets you a swapped-in gentler alternative and a note to have a physio confirm it, which is far more useful than the tool simply dropping leg day.
Use cases
What people use it for
Ease back into training after a long break without borrowing a program built for regulars.
Fit strength sessions around shift work when no two weeks look the same.
Build a weekly routine around the dumbbells and pull-up bar in the garage.
Who uses AI Workout Planner?
Home exercisers
building a weekly routine around a couple of dumbbells and a mat, with no gym membership needed
Returning gym-goers
easing back into training after a long break with a plan that starts gently and builds up
Runners cross-training
adding a couple of strength sessions a week that support their running without leaving legs too tired
How it works
- 1Paste the text, upload the file, or describe the task.
- 2The best-suited model extracts, transforms, or organizes it.
- 3Copy the structured result into wherever the work happens.
Tips for the best results
- Be honest about your current fitness level, so the plan starts where you are rather than where you wish you were.
- List the exact equipment you can access, so every session uses things you actually have to hand.
- Tell it how many days and how long per session you can realistically commit, so the plan fits your week.
- Name any niggles or injuries so it can pick alternatives rather than movements that aggravate them.
- When a block starts to feel easy, ask it to progress the plan rather than repeating the same sessions.
FAQ
Frequently asked questions
I've got a dodgy knee. Can it plan around an injury?
It can structure training that avoids movements you say aggravate it and keeps the rest of you working, but that's general fitness guidance, not medical advice. It can't diagnose the knee or rehabilitate it. See a physio for the injury itself, then hand their do's and don'ts to the planner and let it build the week inside those lines.
How does it decide how hard my sessions should be?
Entirely from what you tell it, so honesty pays. Saying you can't yet manage a push-up gets a plan that meets you there; claiming a level you held five years ago gets a week that flattens you. The plan can't watch you train, so report back after the first sessions (too easy, too brutal) and have it rebalanced.
Does the plan include rest days, or do I add those myself?
Recovery is built in, not left for you to remember, the adaptation you're training for happens between sessions, and a plan without rest is a worse plan, not a keener one. If your roster forces training on consecutive days, say so, and the plan will alternate muscle groups so nothing gets hammered two days running.
How do I progress to the next block, does it remember my plan?
Nothing carries between sessions, so copy the plan out before closing the tab. When the block feels comfortable, paste it back with notes on how it actually went (what got easy, what you skipped) and ask for the next progression. That paste-back becomes your training history, and the notes make the next block sharper than the first.
Can it teach me proper form for the exercises?
It describes form in written cues (where your weight sits, what stays neutral) which works for simple movements but has limits: it can't see you, and some lifts punish errors hard. For deadlifts, squats and overhead work you haven't done before, pair the plan with video demonstrations or one session with a coach, and start lighter than pride suggests.
Can it plan for a specific goal like weight loss or muscle?
Yes. Tell it whether you are after fat loss, building muscle, general fitness or a specific event, and it will shape the exercises, sets and weekly balance to match. A clear goal changes the plan a lot, so being specific gives you something far more useful than a generic routine.
Can it work around only having bodyweight or minimal kit?
Yes. Say exactly what you have, whether that is nothing, a set of resistance bands or a full gym, and it will only prescribe exercises you can actually do. This is one of its most useful features, since a plan full of machines you cannot reach is one you will not follow.
Is there a free workout planner with no sign up?
Yes. Enter your goal, level, schedule and equipment, and get a structured weekly plan free, with no account or payment. Generate as many versions as you like. It is general guidance, not medical advice, so check with a doctor before starting if you have any health concerns or an injury.
What are the usage limits?
Text-based productivity tools are unmetered during the current free launch phase; audio-based ones share the audio fair-use limits since transcription costs real compute. Normal daily use never notices either. Paid plans with higher limits and priority model access are coming soon.
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