Free AI Workout Generator
Pick your goal, days per week, and equipment. Get a personalized weekly plan with exercises, sets, and reps in under 30 seconds. No signup. No email.
Build your plan
Takes 30 seconds. No login. No email.
How it works
The generator builds your plan from four inputs: your goal, your training days, your equipment, and your experience level. Each input changes the output.
- Your goal sets the rep range and rest periods. Strength runs 4 to 6 reps with long rest. Hypertrophy runs 8 to 12. Fat loss runs higher reps with short rest.
- Your days per week sets the split. Three days runs full body. Four days runs upper/lower. Five days runs PPL plus upper/lower. Six days runs PPL twice.
- Your equipment swaps the exercises. Full gym uses barbells and machines. Dumbbells-only swaps in dumbbell variants for everything. Bodyweight uses progressions like pull-ups, dips, and pike push-ups.
- Your experience sets the volume. Beginners get 5 exercises per day with 3 sets each. Advanced lifters get 7 exercises with 4 sets each plus an anchor lift on top.
Which workout split is best for you
3 days a week: Full Body
Best for beginners and anyone with a packed schedule. You hit every muscle 3x a week, which is the sweet spot for hypertrophy and motor learning. Three full-body sessions beats five half-baked split days every time.
4 days a week: Upper / Lower
The proven intermediate standard. Two upper days, two lower days, every muscle hit twice a week. More volume than full body without the recovery debt of high-frequency PPL.
5 days a week: PPL + Upper/Lower
Push, pull, legs, then an extra upper and lower day. Strong balance for someone who wants to add muscle without burning out. Two leg sessions, two pulling sessions, two pushing sessions.
6 days a week: PPL x2
Push, pull, legs, repeat. Maximum specificity and volume. Only run this if you're sleeping 8 hours, eating in a surplus, and recovering between sessions. If those three things aren't dialed, 4 or 5 days will get you further.
FAQ
Is this AI workout generator really free?
Yes. No signup, no email, no credit card. Pick your goal, days per week, equipment, and experience level. The generator returns a structured weekly plan with exercises, sets, reps, and rest periods. Use it as long as you want.
How does it choose my workout split?
The generator picks your split from your days per week and experience. Three days a week runs a full-body program. Four days runs an upper/lower split. Five days runs push/pull/legs plus upper/lower. Six days runs PPL twice. Each split is matched to current evidence-based recommendations for training frequency.
What's the difference between this and the Kovo app?
This page gives you a static starter plan. The Kovo app gives you an adaptive plan that learns from every set you log. It adjusts your weights, swaps exercises if you don't feel a lift, and lets you reroll any session you don't feel like doing. You also get streaks, quests, levels, and friends in your gym. The app is free on iOS and Android.
How many days per week should I work out?
Most lifters get the best results training 3 to 5 days a week. Three days a week is enough to make real progress if every session is hard. Four to five is the sweet spot once you have a base of strength. Six days only works if you sleep, eat, and recover well.
Do I need a gym for this?
No. The generator has three equipment modes: full gym, dumbbells only, and bodyweight. Bodyweight programs use push-ups, pull-ups, dips, and progressions. Dumbbell programs cover everything you can do with a single pair of dumbbells.
Is the plan really personalized if I'm not logged in?
It's personalized to your goal, days, equipment, and experience. It's not personalized to your individual lifts or recovery, because we don't have that data. That's what the Kovo app does. If you want a plan that adjusts every single week based on how you actually performed, install Kovo.
How long should each workout take?
Most plans land between 45 and 75 minutes including warm-up. If you're tight on time, cut the last accessory exercise on each day, not the main lift. The main lift drives most of the progress.
Want a plan that adapts every week?
The Kovo app builds your full training program, learns from every set you log, and lets you reroll any session in seconds. Plus streaks, quests, levels, and friends in your gym. Free on iOS and Android.