Free Workout Planner
Plan your workouts with our free workout planner.
Workout Plans Better with LoadMuscle
How It Works
Set your goal & level
Pick a goal (build muscle, strength, weight loss) and your current level.
Select equipment
Choose body weight only or the equipment you have access to.
Choose your schedule
Set days per week and your preferred weekly split and session length.
Generate your plan
Receive balanced routines with clear sets, reps, and rest per exercise.
Training Tips
- Match volume to recovery. Keep sessions repeatable week to week.
- Favor compounds. Squat, hinge, push, pull, carry—then add accessories.
- Progress gradually. Add reps or load while maintaining clean form.
- Sleep and protein matter. Recovery drives progress as much as training.
Useful Links
FAQs
Will the plan fit my schedule?
Yes. Choose 2–7 days per week and session duration. The routine scales exercise count to match time and frequency.
Is equipment required?
No. Select body weight only and the planner will use compatible exercises for home training.
Can I adjust the split?
Yes. Use full body, upper/lower, PPL, or customize which body parts are trained each day.
How do I warm up before training?
Start with 3 to 5 minutes of light cardio, then perform 1 to 2 ramp up sets for your first main lift, increasing load while rehearsing full range of motion.
Can I substitute exercises I cannot do?
Yes. Swap for a similar pattern that is pain free and matches the target muscle group. For example, replace barbell back squat with goblet squat or hack squat.
How do I progress week to week?
Aim to add 1 to 2 reps per set at the same load before increasing weight. Keep 1 to 3 reps in reserve on compound lifts and push closer to failure on isolation work.
What if I miss a day?
Skip ahead to the next scheduled day and keep moving. Avoid doubling up heavy sessions back to back. Consistency across weeks matters more than any single day.
Do I need rest days?
Yes. Schedule at least one rest day per week. Sleep and nutrition support recovery and performance. Deload for 1 week if fatigue or joints limit progress.
Is this suitable if I have an injury?
Consult a medical professional first. Train pain free ranges only and substitute any movement that aggravates symptoms with an easier variation.
Get the App
Train anywhere and log your progress with our Fitness App. Keep your routines, exercise animations, and progressions in your pocket.