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Free AI Home Workout Plan Generator

A home workout program built around the equipment you actually own.

Answer a few quick questions about your goals, schedule and what you have at home. The AI builds a complete weekly plan using only exercises you can do in your living room, garage or spare room.

  • 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.

Made for the equipment in your home

Most home workout plans assume a setup you don't have. Here you pick your equipment first: nothing at all, a pair of dumbbells, adjustable dumbbells, kettlebells, a pull-up bar, a bench, resistance bands or a suspension trainer, in any combination. The AI only uses exercises that work with what you selected, so you never get a plan full of cable rows and leg presses.

Tight on space or time? Choose 15–30 minute sessions and each workout is sized to fit, with fewer exercises and sets, so you can train before work or while the kids nap.

How a good home program is put together

A home program works the same way as a gym program: a few days a week of hard sets for every major muscle group, with the weights or difficulty going up over time. With light equipment, that progression comes from harder variations, slower tempos and more reps rather than heavier plates.

For most people, two to four full-body or upper/lower sessions a week is plenty. Pick how many days you can realistically keep up, and the schedule puts rest days between the hardest sessions.

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/weekDumbbells

3-Day Home Dumbbell Workout

Build muscle at home with just a pair of dumbbells. No bench needed.

Full body~45 min18 exercises
View program
Beginner3 days/weekNo equipment

3-Day Bodyweight Workout (No Equipment)

Get stronger anywhere with nothing but a table and a chair.

Full body~40 min15 exercises
View program
Beginner3 days/weekKettlebell

3-Day Kettlebell Workout

Strength and conditioning with a single kettlebell.

Full body~40 min15 exercises
View program

Questions

Can I build muscle with a home workout plan?

Yes. Muscle grows from hard sets taken close to failure, whether that's with a barbell or your bodyweight. The generator keeps sets in an effective rep range and gives you a way to progress, such as harder variations or more reps, so you keep improving at home.

What if I only have one pair of dumbbells?

Select just "Dumbbells" and the AI builds the whole program around them. With a single pair, keep sets challenging by adding reps, slowing down, or switching to single-arm and single-leg versions.

Do I need a lot of space?

No. Almost every exercise in a home plan fits in the space of a yoga mat. If you have a pull-up bar or bench, add it on the equipment step and the AI will use it.

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 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