What training split does each goal use?

Strength uses a heavy upper/lower split with low reps, muscle uses a push/pull/legs split, weight loss blends full-body circuits with HIIT and steady cardio, cardio follows an endurance run/ride structure, and flexibility rotates mobility, yoga, and core work.

How does experience level change the plan?

Level adjusts training volume. Beginners get roughly one fewer set per exercise to manage fatigue and learn form, intermediate uses the baseline, and advanced adds an extra set for more total work. The exercises themselves stay the same.

How many days per week will I train?

It depends on the goal: most plans schedule four to five training days with built-in rest or active-recovery days. The tool shows the exact training-day count above the schedule.

Why are rest days important?

Muscle grows and adapts during recovery, not during the session itself. The rest days in each plan let your nervous system and connective tissue recover so you can train hard again without overtraining or injury.

Is this safe for everyone?

These are general templates, not personalised coaching. If you are new to training, have an injury, or any medical condition, check with a doctor or qualified coach first, and reduce the load whenever your form starts to break down.

Workout Plan Builder

A structured week, matched to your goal

Effective training follows a plan, not a random pick of machines. This builder produces a complete 7-day schedule tailored to your goal and experience, with the right split, exercise order, set and rep ranges, rest periods, and recovery days already arranged. Choose two options and you have a program ready to log and follow.

How it works

Each goal maps to an established training structure used by coaches:

Strength — heavy upper/lower split, low reps (around 5), long rest for maximal force.
Muscle / hypertrophy — push, pull, legs rotation in the 8-12 rep range with moderate rest.
Weight loss — full-body strength circuits paired with HIIT and steady-state cardio to maximise calorie burn while preserving muscle.
Cardio / endurance — easy aerobic, interval, tempo, and long sessions across the week.
Flexibility — mobility flows, yoga, and core/balance work.

Your experience level then scales training volume. The set count for most exercises is adjusted with the rule beginner = base − 1, intermediate = base, advanced = base + 1, keeping the chosen exercises while matching the workload to your capacity. Rest days are placed deliberately so hard sessions are spaced for recovery.

Tips and example

Choosing muscle at the intermediate level produces a push/pull/legs week: incline dumbbell press, overhead press, and cable fly on push days, pull-ups and rows on pull days, squats and leg press on leg days. Pick advanced and each lift gains a set for extra volume; pick beginner and the volume drops to keep form sharp. Progress over time by adding a little weight or a rep once you can complete all sets cleanly, and always stop a set when your technique starts to fail.

Workout Plan Builder

Email me this result

A structured week, matched to your goal

How it works

Tips and example