We Built a Free AI Workout Plan Generator
Get a personalized 90-day workout plan in minutes. No sign-up required. Just answer a few questions and get a complete program tailored to your goals, equipment, and schedule.
A complete 12-week program, personalized to you, delivered in minutes.
Finding a good workout program is harder than it should be. You search online, find some generic 12-week plan, and realize it assumes you have equipment you don't own, time you don't have, or goals you don't share.
So you search again. And again. Eventually you either settle for something that doesn't quite fit, or you give up and wing it.
We built something better: a free AI workout plan generator that creates a complete 90-day program based on your actual situation.
Why Generic Programs Don't Work
Most workout programs you find online are built for an imaginary average person. They assume a specific set of equipment, a specific schedule, and generic goals like "build muscle" or "lose fat."
But you're not average. Maybe you only have dumbbells at home. Maybe you can only train three days a week. Maybe you have a bad knee that rules out certain exercises. Maybe you want to build muscle AND lose fat.
Generic programs don't account for any of this. You end up substituting exercises you can't do, skipping days that don't fit your schedule, and wondering why you're not seeing results.
A program built specifically for you doesn't have these problems.
How the Generator Works
Our AI workout plan generator asks you about the things that actually matter for program design:
Your profile: Age, gender, weight, and height. These affect exercise selection and intensity recommendations.
Your goals: Building muscle? Losing fat? General fitness? Training for a sport? The program structure changes based on what you're trying to achieve.
Your experience: Beginner, intermediate, or advanced? This determines exercise complexity, volume, and progression speed.
Your schedule: How many days per week can you realistically train? The program scales to fit your life, not the other way around.
Your equipment: Training at a commercial gym with everything available? Working out at home with just dumbbells? Only have resistance bands? Every exercise in your program will match what you actually have access to.
Your limitations: Bad back? Shoulder issues? Knee problems? Tell us once, and we'll avoid exercises that aggravate those areas while suggesting alternatives that work around them.
Once you answer these questions—takes about two minutes—our AI generates a complete 90-day program customized to your answers.
What You Get
The generated program isn't a vague outline. It's a detailed, week-by-week training plan:
12 weeks of structured training. Each week has specific workouts for each training day. The program is divided into three phases with progressive difficulty.
Specific exercises with sets and reps. No guessing what to do. Each workout lists exactly which exercises to perform, how many sets, how many reps, and how long to rest.
Warm-up and cool-down routines. Every session includes guidance on how to prepare your body and recover afterward.
Progression built in. The program gets harder over time in a structured way. Week 1 is manageable. Week 12 is challenging. The progression is planned, not random.
Nutrition and recovery tips. General guidance on eating and sleeping to support your training goals.
You can view the entire program in your browser, and download it as a PDF to take to the gym.
Who This Is For
The workout plan generator is designed for people who want a structured program but don't have access to (or can't afford) a personal trainer.
It's especially useful for beginners who don't know where to start. Instead of piecing together random exercises from YouTube, you get a complete roadmap for your first 90 days.
It's also useful for intermediate lifters who've been winging it and want more structure. If you've been doing the same routine for months with no plan for progression, a structured 12-week program can reignite your progress.
And it's useful for anyone getting back into training after a break. The generator can account for your current fitness level and ramp you back up appropriately.
For Coaches and Trainers
If you're a coach or personal trainer, the generator can be a valuable tool in your toolkit.
Quick program drafts. Use it to generate a starting point for new clients. Answer the questions based on their assessment, get a structured program, then customize it with your expertise. It's faster than building from scratch.
Client onboarding. Send new clients to the generator before their first session. They get an immediate program to follow while you finalize their custom plan. No awkward gap where they're waiting with nothing to do.
Scaling your practice. For clients who can't afford full custom programming, the generator provides a quality alternative. You can offer it as a lower-tier service option, then upsell to fully customized coaching.
Education tool. Show clients what a structured program looks like. Many people have never seen proper periodization or progressive overload in action. The generated plans demonstrate these concepts clearly.
For Athletes
Athletes have specific demands that generic programs ignore. The generator accounts for this.
Sport-specific considerations. Tell the generator what sports you play, and it factors that into exercise selection and programming. A soccer player needs different training than a basketball player or a swimmer.
In-season vs off-season. Adjust training frequency and intensity based on your competitive schedule. The generator can create programs that complement your sport training rather than competing with it.
Working around competition. Athletes often need to peak for specific events. While the generator creates general 90-day programs, you can use it to build base fitness during off-seasons or create supplementary strength work.
Injury prevention focus. Athletes are particularly vulnerable to overuse injuries. By inputting your sport and any existing limitations, you get a program that strengthens weak points without overloading areas already stressed by your sport.
Why Free?
We built Gymscore to help people train better. The workout plan generator is part of that mission.
A good program is foundational. If you're following a poorly designed program, no amount of form analysis will fix your results. So we wanted to give everyone access to quality programming, regardless of budget.
The generator is completely free. No sign-up required. No email gate (though you can opt to receive your plan via email). No "free trial" that expires. Just answer the questions and get your program.
Try It Now
Ready to get a workout plan that actually fits your life?
Head to the free workout plan generator and answer a few questions. In about two minutes, you'll have a complete 90-day program designed specifically for you.
No more settling for generic programs. No more substituting exercises. No more wondering if you're doing enough or too much.
Get a plan that works for you, not for some hypothetical average person.
Pair It With Form Analysis
Once you have your program, the next challenge is executing it with good form. That's where the Gymscore app comes in.
Record your lifts and get instant AI feedback on your technique. The app analyzes your form and tells you exactly what to fix—no coach required.
A good program plus good form is the foundation for long-term progress without injury. The workout plan generator handles the program. Gymscore handles the form. Together, they give you everything you need to train effectively on your own.
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