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

Free AI Beginner Workout Plan Generator

New to training? Get a simple plan you can actually follow.

Beginner is already selected. Tell the AI your goals, how often you can train and what equipment you have, and it builds a straightforward weekly program with exercises that are easy to learn.

  • 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.

Experience is set to Beginner. You can change it in the builder.

General fitness guidance, not medical advice.

Why beginners need a plan

Walking into a gym without a plan usually means wandering between machines and never knowing if you're making progress. A beginner program fixes that: the same few workouts each week, a handful of exercises in each, and a clear target for every set.

The generator keeps it simple on purpose: with Beginner selected, you get fewer sets and exercises that are easier to learn. Pair it with two or three training days a week, and choose "Let the AI decide" for the structure.

Your first few weeks

Start lighter than you think you need to. The first two weeks are for learning the exercises and finding your working weights. After that, add a little weight or a rep or two whenever you hit the top of the rep range. Beginners can make progress almost every session for months.

Track every set. Import the program into Progress and it remembers what you lifted last time and suggests when to go heavier, so you don't have to.

Prefer a ready-made plan?

These free programs are a good fit too. Follow them as written, or import any of them into Progress in one tap.

Beginner3 days/weekFull gym

Beginner 3-Day Full Body

The simplest effective way to start lifting: three full-body sessions a week.

Full body~60 min15 exercises
View program
Beginner3 days/weekFull gym

Beginner Machine Workout (3 Days)

A confidence-building gym program using machines and cables.

Full body~45 min15 exercises
View program
Beginner2 days/weekFull gym

2-Day Minimal Full Body

Real strength gains for weeks when you only have two sessions.

Full body~50 min10 exercises
View program

Questions

How many days a week should a beginner work out?

Two to three days a week is ideal to start. It's enough to make fast progress and leaves time to recover. Choose 2 or 3 days in the builder.

I'm nervous about the gym. Will this help?

Yes. Having a plan is the best cure for gym anxiety: you know exactly which exercises to do and in what order. Choose "Full Gym" for a machine-friendly plan, or pick home equipment to start at home.

How long should a beginner run a program?

Run it for 8–12 weeks, as long as you're still getting stronger. When progress stalls, come back and build a new one with "Intermediate" selected.

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.

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.

More free plan generators

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