Gym Workout Planner

Workout Planner

Your week, one workout at a time.

MADE FOR YOUR NEXT SET

Workout Planner

Build muscle · Some · 4 days · Full gym

Monday

Upper A

~35–60 min6 exercises
  1. Bench Press
    3 × 8–12 · rest 2 min
  2. Seated Cable Row
    3 × 8–12 · rest 2 min
  3. Lat Pulldown
    3 × 8–12 · rest 2 min
  4. Dumbbell Lateral Raise
    3 × 10–15 · rest 75 s
  5. Bicep Curl
    3 × 10–15 · rest 75 s
  6. Tricep Pushdown
    3 × 10–15 · rest 75 s
Tuesday

Lower A

~30–60 min6 exercises
  1. Hack Squat
    3 × 8–12 · rest 2 min
  2. Romanian Deadlift
    3 × 8–12 · rest 2 min
  3. Leg Curl
    3 × 10–15 · rest 75 s
  4. Leg Extension
    3 × 10–15 · rest 75 s
  5. Standing Calf Raise
    3 × 10–15 · rest 75 s
  6. Crunch
    3 × 10–15 · rest 75 s
Thursday

Upper B

~40–75 min7 exercises
  1. Dumbbell Shoulder Press
    3 × 8–12 · rest 2 min
  2. Dumbbell Incline Press
    3 × 8–12 · rest 2 min
  3. Pull-up
    3 × 8–12 · rest 2 min
  4. Dumbbell Row
    3 × 8–12 per side · rest 2 min
  5. Cable Rear Delt Fly
    3 × 10–15 · rest 75 s
  6. Hammer Curl
    3 × 10–15 · rest 75 s
  7. Skull Crusher
    3 × 10–15 · rest 75 s
Friday

Lower B

~30–55 min5 exercises
  1. Dumbbell Romanian Deadlift
    3 × 8–12 · rest 2 min
  2. Leg Press
    3 × 8–12 · rest 2 min
  3. Leg Curl
    3 × 10–15 · rest 75 s
  4. Standing Calf Raise
    3 × 10–15 · rest 75 s
  5. Plank
    3 × 30 s · rest 75 s

Your week at a glance

These are the working sets each muscle gets in this plan per week, counted from the exercises above.

MuscleMain target setsAlso worked
Lats120
Hamstrings120
Quads90
Chest60
Triceps69
Upper Back69
Biceps612
Glutes66
Calves60
Abs60
Front Delts36
Rear Delts36
Side Delts33
Brachialis30
Forearms012
Adductors06
Lower Back06
Obliques03

One-arm and one-leg exercises count once per set, not twice. Warm-up sets aren't counted.

Browse exercises by equipment

Find exercises for one muscle with the equipment you have, then add them to your plan.

Lat exercises

Pull-ups, pulldowns and rows that build your back's width.

Ready-made plan: 4-day split

Want a plan with a set weekly schedule and an 8-week progression? Start from the 4-day upper/lower split.

How this workout planner builds your plan

Your days set the split, your equipment shapes the exercise lineup, and your goal and experience set the working sets, reps and rest.

  1. Split by days.

    2–3 days: full body. 4 days: upper / lower. 6 days: push / pull / legs. With 3 days you can also pick push / pull / legs, which trains each muscle once a week.

  2. One job per slot.

    Each day is a fixed order of slots — a squat or leg press, a hinge, a row, a press and so on — so every day covers its muscles without repeats.

  3. Only what you can do.

    Each slot is filled from exercises that need nothing beyond your equipment. Swap picks from the same list.

  4. A starting point you can change.

    Build muscle uses 8–12 reps for compound lifts and 10–15 for isolation lifts. Get stronger uses 4–6 and 8–12; Get fit uses 10–12 and 12–15. New lifters start with 2 sets and up to 5 exercises; Some uses 3 sets; Experienced uses 4 for compounds and 3 for isolation lifts. Timed holds keep their duration. Adjust any prescription in its exercise details.

How to pick the weight and progress

Choose a weight you can lift for the whole rep range with about 2–3 reps left in the tank on every set.

Start each exercise with one or two lighter warm-up sets. When you reach the top of the rep range on all sets with good form, add a little weight next time and work back up.

Further reading: ACSM position stand on resistance-training progression (2009) and its 2026 update; Schoenfeld et al., 2017, on weekly sets and muscle growth.

Workout planner FAQ

Which split should I choose?

Choose full body for 2–3 days a week, upper / lower for 4 days, and push / pull / legs for 6 days.

If you can't make every session, full body is the most forgiving: each workout trains your whole body.

How do I change an exercise?

Select an exercise to see its demonstration and three steps, then press Swap to choose another movement for the same role and equipment.

Your sets and reps stay when the new exercise uses the same unit; timed exercises get their own default.

Can I print or save my plan?

Yes: Print / Save PDF prints your current plan, Copy share link puts the whole plan in a link, and the plan is kept in this browser — no account needed.

Can I build a plan with only dumbbells?

Yes. Choose Dumbbells only or Dumbbells + bench and every exercise in the plan uses that equipment.

Exercises that need a pulldown or leg-curl machine are replaced with dumbbell moves that train the same area.

How long is each workout?

Workout length changes with your goal, experience, split and equipment. The time next to each day estimates warm-up, working sets, rest and exercise changes.

Fewer sets or shorter rest makes it shorter.

Is this workout planner free?

Yes. There's no signup and no app to install.