Workout Planner
← Back to ToolsWorkout Type
Experience Level
New to exercise or returning after a long break
Regular exercise for 6+ months
Recommendations:
- •3-5 workouts per week
- •Progressive overload
- •Mix of compound and isolation exercises
- •3-4 sets per exercise
Consistent training for 2+ years
Workout Settings
Custom: 30 minutes
Custom: 60 seconds
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Rest Time Guidelines:
- • 30-60s: Endurance & fat loss
- • 60-90s: Muscle growth
- • 90-180s: Strength & power
Target Muscle Groups
Legs
Upper Body
Arms
Core
Visual Muscle Map
Click muscle groups to highlight
Exercise Library
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Bodyweight Squat
quadsgluteshamstrings
★★☆☆☆none
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Forward Lunges
quadsgluteshamstrings
★★☆☆☆none
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Push-ups
chesttricepsshoulders
★★☆☆☆none
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Plank
core
★★☆☆☆none
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Bicycle Crunches
core
★★☆☆☆none
Showing 5 exercises
Your Workout Plan
Workout Difficulty
Recommended warm-up based on your selected muscle groups
5 dynamic exercises targeting your selected muscle groups
Recommended cool-down to help recovery and flexibility
5 static stretches and relaxation exercises
No exercises added yet. Drag exercises from the library or click "Add to Workout"