Workout Planner

Most training tools answer single questions: what is my one-rep max, how heavy is 75% of it, how long should I rest. The gap between those numbers and an actual week of training is where programmes usually fall apart. This workout planner closes that gap. It takes the volume framework most modern hypertrophy research is organised around — weekly hard sets per muscle group — and lets you build a concrete seven-day week against it, exercise by exercise.

How the planner works

Two inputs frame the week: how many days you train, and how many weekly hard sets per muscle you are aiming for. The exercise library groups more than 160 movements by primary muscle — chest, back, shoulders, biceps, triceps, quads, hamstrings and glutes, calves, core, and cardio or conditioning — each with typical set and rep defaults you can adjust after adding. Placing exercises onto days builds the week; every working set is credited to the exercise's primary muscle and tallied against your target in a live chart. A second chart shows how sets distribute across the seven days, and each day estimates its session length at roughly two and a half minutes per strength set.

Why weekly sets per muscle

Counting hard sets per muscle per week is the volume currency used across much of the resistance-training literature, because it travels well between exercises, rep ranges and equipment. Published reviews commonly discuss ranges around ten to twenty weekly sets per muscle for hypertrophy in trained lifters, with meaningful individual variation in both directions. The planner deliberately treats the target as yours to choose: it counts and compares, but does not prescribe.

Splits, duplication and custom movements

The three preset splits — three-day full body, four-day upper/lower, and six-day push-pull-legs — label the days so a plan reads the way lifters talk about it, without inserting any exercises. Days can be duplicated onto other days, which makes mirrored splits quick to build. Exercises the library lacks can be added as custom entries with a name, primary muscle, picture and defaults, and they behave exactly like built-in movements everywhere, including both PDF exports.

Printing the week: report or training calendar

A week you cannot take to the gym is not much use, so the planner exports to PDF in two shapes and asks which one you want. The detailed report is a portrait document covering every day exercise by exercise with sets, reps and loads, weekly volume per muscle against your target, estimated session times and tonnage, and the charts behind them. The training calendar is a landscape wall chart: the seven days side by side, each listing its exercises with sets, reps and weights, its split label and its set count — and beneath them, ruled space to write in what was actually lifted, which is what a chart on a gym wall is for. Both are vector PDFs that stay sharp at any zoom, and both are generated in your browser, so no plan is uploaded to produce them. A week too full for one sheet continues onto a second page rather than shrinking the type.

What the numbers mean — and what they do not

Set counting by primary mover is a simplification: compound movements load secondary muscles too, and set quality, proximity to failure and exercise selection all matter alongside volume. Session-time estimates are rough planning figures. The tool performs arithmetic on the plan you build; it does not assess your recovery, technique or history, and it is not a substitute for coaching. All data stays on your device: plans persist in your browser's local storage and are never uploaded.