Download on theApp StoreGET IT ONGoogle Play
Programs
Free · No sign-up

Free AI Workout Plan Generator

A training program built for you, in about a minute.

Answer a few quick questions about your goals, schedule and equipment. Our AI coach designs a complete program around them, using exercises from the Progress app, so you can import it and start training in one tap.

  • Completely free
  • No login or sign-up
  • About 2 minutes
  1. Tell us about youYour goals, experience, schedule, equipment and any injuries.
  2. AI builds your programWorkouts, sets, reps and rest, matched to your equipment and time.
  3. Import and trainOne tap loads it into Progress, which tracks every set and moves your weights up as you get stronger.

General fitness guidance, not medical advice.

What you get

The generator builds a complete weekly program, not just a single workout. Every plan includes:

  • A weekly schedule that fits the number of days you can train, with rest days placed for recovery
  • Workouts made only from exercises you can do with your equipment, ordered with the biggest lifts first
  • Sets, reps and rest times for every exercise, sized to fit the time you have
  • A short explanation of why the plan suits you, plus practical tips for running it

Built for your goal, at the gym or at home

Choose as many goals as you like, from building muscle, losing fat and getting stronger to growing your glutes, improving endurance or staying strong as you age. Then tell the AI what you have to work with: a full gym, a home setup with a barbell or dumbbells, kettlebells, resistance bands, or no equipment at all. If you have pain or a past injury, it leaves out the riskiest exercises for that area.

Prefer a proven plan instead? Browse examples like the 3-Day Glute Builder, the 3-Day Home Dumbbell Workout, Push/Pull/Legs or the no-equipment program, or see all workout programs.

Why use this AI workout generator?

No sign-up, no paywall

Answer the questions and get your full program. No account, email or credit card.

Exercises you can actually track

Every exercise comes from the Progress app's library, so your plan imports exactly as shown.

Ready to train in one tap

Import the program into Progress to log every set, get a rest timer, and have your weights and reps go up automatically as you get stronger.

Wondering how it stacks up? See our comparison of the best free AI workout plan generators.

Questions

Is the AI workout plan generator really free?

Yes. Building a program is completely free, with no account, email or payment needed. You can build up to 3 programs a day.

How does the AI choose my exercises?

Your answers go to Google's Gemini AI with a list of exercises from the Progress app that match your equipment and avoid any problem areas you selected. It picks a split, the exercises, the sets, reps and rest for each one, training styles like pyramids and supersets where they suit your goals, and starting weights scaled to your age, body weight and experience. Every plan is checked for sensible numbers and session length before you see it, and comes with an explanation of how it works.

Can I get a home workout plan with no equipment?

Yes. Choose "Bodyweight Only", or select just the equipment you have at home, such as dumbbells, kettlebells, a pull-up bar or resistance bands. The AI only uses exercises you can do with what you picked.

Will it work for a beginner?

Yes. Choose "Beginner" and the AI keeps the program simple, with fewer sets and exercises that are easier to learn. Intermediate and advanced lifters get more volume and harder variations.

Is it safe if I have an injury?

If you select an area with pain or a past injury, the AI avoids the riskiest exercises for it. It is general fitness guidance, not medical advice, so check with a doctor or physiotherapist before starting, and stop any exercise that causes pain.

How do I use the program?

Tap "Import this program into Progress" on your phone and the whole program loads into the Progress workout tracker (free to download), which logs every set and suggests when to add weight. You can also just follow the plan on the page.

Do you store my answers?

Your answers are used to build your program, and a copy is saved without your name, email or IP address to help us improve the generator. Programs are also kept anonymously, so someone with nearly identical answers may get the same program, with weights fitted to them. A small cookie limits how many programs each device can build per day.

Generators for specific goals

Home Workout Plan Generator Dumbbell Workout Plan Generator Bodyweight Workout Plan Generator Glute Workout Plan Generator Workout Plan Generator for Women Beginner Workout Plan Generator Workout Split Generator Workout Plan Generator for Over 40