Build a weekly home or gym workout plan based on your fitness level and how many days you can train.
Educational use only. This calculator is a general-purpose tool and does not replace medical advice. If a result surprises you or you have an underlying condition, consult a clinician before acting on it.
This tool runs entirely in your browser — no data is sent to our servers. If JavaScript is disabled, the fully interactive version will not run; enable JavaScript to compute results.
The single biggest predictor of fitness progress is showing up consistently. A "perfect" plan you abandon after two weeks is worse than a simple plan you do for a year. This generator favours simplicity — it gives you a split that fits your week and a list of exercises that hit every major movement pattern.
Beginners get full-body sessions three times a week, which builds a base efficiently and recovers well between sessions. Intermediates get push/pull/legs or upper/lower splits across four to five days. Advanced lifters can use six-day push/pull/legs twice through.
The exercises listed are basic compound lifts and bodyweight movements that work without specialist equipment. They are not the only options — substitute equivalents you have access to and prefer. The plan is a structure, not a prescription.
Light walking or cycling is fine and helps recovery. Hard cardio on top of strength training will eat into your recovery budget — keep it easy.
45–60 minutes is plenty for most people. Longer than 90 minutes typically means too many junk sets, not better results.
Yes. Substitute push-ups for bench press, single-leg squats for back squats, rows with a backpack or band for barbell rows. The movement pattern matters more than the specific exercise.
The Weight & Workout Plan lives alongside BMI Calculator, Body Fat Percentage Calculator, Ideal Weight Calculator on the Health & Fitness page. That landing page collects every health & fitness tool Dailiyo publishes, plus the editorial notes on formula sources, review cadence and how each result should (and should not) be interpreted. If a related health & fitness calculation isn't yet in the collection and you'd like to see it, drop a line via the contact page — the editorial team reviews every request and prioritises tools that come up most often in reader questions.