Free workout plan builder · no account, no tracking
Tell the forge what you want, how many days you have and what kit you own — anything from five minutes a day to a full gym block. You get a real, day-by-day programme, with the rest days, the weekly progression and the deload weeks that most free plans quietly leave out. Open it any morning and it shows you exactly what to do today and how much of the block is left. Do not fancy today's session? Swap a single exercise, or the whole day.
You have not forged a plan on this device. It takes about forty seconds — pick a goal, say how much time you have, and the schedule builds itself.
Been sent a plan? Paste the link or the file in .
Every answer changes the programme. Nothing here is stored anywhere but your own browser.
Forge a plan and the full schedule appears here, week by week.
Every movement the forge can pick, with a coaching cue and a way to make it easier or harder.
The reasoning
No secret method, no magic. Just the parts of exercise science that are boringly well established, arranged into a calendar you will actually open.
Your body only changes when you ask it to do something slightly harder than last time. Each four-week block runs base → build → peak → deload: the big lifts stay the same for the whole block so you can add reps or weight to them, while the accessory work rotates weekly so nothing gets stale.
Spreading a muscle group's weekly work over two sessions beats cramming it into one. Every split here trains each major muscle group roughly twice a week, which is why even the two-day plans are full-body rather than "chest day".
Muscle protein synthesis stays elevated for roughly 24 to 48 hours after a hard session. Train the same muscle hard again before that settles and you interrupt the very thing you trained for. Splits are laid out so no muscle group is hammered on consecutive days, and every fourth week cuts the volume by around 40 percent.
Two to three minutes between heavy compound sets produces more strength and more growth than the sixty seconds most people rush themselves into. Isolation work can go shorter. The rest timers in your plan are not padding — they are the dose.
Randomly changing everything every week means never getting better at anything. Changing nothing for six months means boredom and stalled joints. The compromise: fixed main lifts per block, rotating accessories, and a fresh warm-up mix each week.
The classic mistake is doing every session at seven out of ten. Endurance plans here run roughly 80 percent conversational and 20 percent genuinely hard, and the strength plans put real rest days between the hard ones. Easy days are what make hard days possible.
Two full-body sessions a week is the evidence-backed minimum for strength and health, and it already delivers most of the benefit. Three to four days is the sweet spot for most people. Five or six days only pays off if your sleep, food and stress are genuinely in order — otherwise you are just accumulating fatigue.
Not by accident. Visible size comes from a lot of volume in the 6–20 rep range plus a calorie surplus, sustained for months. Training heavy for 3–6 reps with long rests builds strength largely through the nervous system — more force from the muscle you already have. That is exactly what the Strong, not bulky plan does.
Weekly hard sets are the currency. Aim for roughly 10–20 sets per muscle group per week, split over at least two sessions, taken to within 1–3 reps of failure. Rows and pull-downs build the width, curls and triceps work fill the sleeve, and the triceps make up about two-thirds of your upper arm — so train them at least as hard as your biceps.
Fatigue accumulates faster than fitness. After three progressively harder weeks, cutting the volume by around 40 percent lets the fatigue drain away while the adaptations stay — which is why people so often hit a personal best the week after an easy week. Skipping deloads is the most common reason a good plan stops working in month two.
Nothing breaks. The plan is anchored to real dates, so it always shows you what today is. If you have missed several sessions, tap Shift plan to today and the whole schedule slides forward — no guilt, no lost block.
The World Health Organization recommends 150–300 minutes of moderate aerobic activity a week (or 75–150 minutes of vigorous activity), plus muscle-strengthening work on two or more days. Brisk walking counts. The All-round health plan is that guideline turned into a calendar.
Run mostly easy, and be patient. Around 80 percent of your weekly running time should be conversational; the other 20 percent genuinely hard. Increase weekly volume by no more than about 10 percent, take an easier week roughly every fourth week, and treat the long run as the most important session of the week.
Yes, and this is one of the clearest changes in the modern guidelines: the old “it only counts after ten minutes” rule was dropped, because short repeated bouts add up to the same weekly total. Two minutes of squats waiting for the kettle is real training. The Move every day goal is built entirely around this — 5, 10 or 15 minutes, up to seven days a week, rotating through mobility, core, legs, pulling and one short heart-rate lift. Nothing in it is hard enough to need a recovery day, which is exactly why it can run daily.
Yes, on any day. Tap Change this session to pick a different session from your plan, drop in a 5–15 minute movement snack instead, or turn the day into a rest day. Every exercise has a swap button that re-rolls just that one movement from the same pool — handy when the gym is busy or something aggravates a joint. Changes stick, travel with your share link, and can be undone per day.
Yes — by link, by file, as plain text or on paper. A share link carries only your settings, so it stays short and the receiving device rebuilds exactly the same plan. You can also download a JSON file, copy the whole schedule as text, or print it to PDF.
No. Your plan lives in your browser's local storage and nowhere else. There is no account, no server, no analytics. A share link carries only your settings — the other device rebuilds the identical plan from them.
No. It is a general fitness planning tool built on public exercise-science guidelines. If you are pregnant, managing an injury, over 65 and new to exercise, or living with a heart, joint or metabolic condition, talk to a doctor or a qualified physiotherapist before starting. Sharp or joint pain means stop — that is information, not weakness.
The programming rules above are not invented. They come from public
guidelines and peer-reviewed reviews — the full reading list lives in the project's
todo.md, and these are the load-bearing ones:
Not medical advice. This is a general fitness planner. Train within your limits, and get professional advice if anything about your health makes that sensible.