Workout plan: AI builds it for you
Pick your goal, where you train, your experience and how many days a week you can commit to – a week with exercises, sets and reps appears right below. In the chat the AI tailors the plan to you and explains the technique.
Full body · A
- Barbell squat2×10–12
- Bench press2×10–12
- Lat pulldown2×10–12
- Romanian deadlift2×10–12
- Plank3×20–30 s
Cool-down: 5 minutes of stretching
Rest: a walk or stretching
30–40 minutes at an easy pace
Full body · B
- Leg press2×10–12
- Seated dumbbell press2×10–12
- Seated cable row2×10–12
- Dumbbell lunges2×10–12 per leg
- Crunches2×10–12
Cool-down: 5 minutes of stretching
Rest: a walk or stretching
30–40 minutes at an easy pace
Full body · A
- Barbell squat2×10–12
- Bench press2×10–12
- Lat pulldown2×10–12
- Romanian deadlift2×10–12
- Plank3×20–30 s
Cool-down: 5 minutes of stretching
Rest: a walk or stretching
30–40 minutes at an easy pace
Rest
Sleep and recovery
The preview is built from templates: it shows an example week structure. In the chat the AI picks exercises for your limits, time and equipment.
With illnesses, injuries or pregnancy, talk to a doctor about your training load first.
Prompt sent to the chat: «Write a workout plan for one week: goal – general fitness and well-being, training in a gym, level – beginner, 3 workouts a week (Mon, Wed, Fri). For each day, give exercises with sets, reps and rest, plus a warm-up and cool-down. Explain the technique of the main exercises in plain words and how to increase the load over the next 4 weeks. No advice on nutrition or supplements.»
A workout plan is a text request, free on the Starter plan (30 units of energy).
Create a planA gym workout plan: sets, reps and rest
The notation "3×10" looks scary only the first time. Four terms are enough to read any gym workout plan without a trainer.
Sets and reps
Three sets of ten repetitions. Between sets, rest for the time the plan gives.
Rest
For strength, rest longer, 2–3 minutes. For endurance, shorter, up to a minute.
Reps in reserve
Stop a set when you could do 1–2 more clean reps. Training to failure is not needed for a beginner.
Progression
When you reach the top of the rep range in every set, add a little weight or a rep.
A home workout plan: no equipment, dumbbells, pull-up bar
A yoga mat and two metres of free floor are enough for a home workout plan.
No equipment
Squats, lunges, push-ups, glute bridges, plank. You make it harder with tempo and pauses, not with weight.
With dumbbells
A pair of adjustable dumbbells covers almost the whole program: goblet squat, bent-over row, press, Romanian deadlift.
Pull-up bar and parallel bars
If you cannot do pull-ups yet, start with a low bar and slow lowering. The plan is laid out week by week.
Workout plans for men and for women: what is different
Muscles grow by the same rules for everyone, so the basis is the same: compound lifts, a gradual rise in load, recovery. What differs is the priorities, so put them in your request.
A gym workout for women
Women often ask for a focus on glutes, back and posture, and fewer arm exercises. There is no need to fear heavy weights: you will not "bulk up" by accident, and strength makes movements more confident.
A workout plan for men
A common goal is building muscle mass and strength in the bench press, squat and pull-ups. For that, 3–4 workouts are enough: more days without recovery do not speed up results.
How to write a workout plan yourself
- 1
Goal
One main goal for the next 2–3 months: strength, endurance or a healthy back.
- 2
Schedule
As many days as you can stick to. Two steady days beat four on paper.
- 3
Movements
Squat, pull, press, hinge, a core exercise – every workout or every other one.
- 4
Log
Write down weights and reps. Without a log, progress goes unnoticed.
- 5
Review
After 4–6 weeks, show your log to the AI and ask it to update the plan.
Safety basics: warm-up, pain and a doctor
Warm up for 5–10 minutes. Light cardio and joint mobility, then 1–2 light sets of the first exercise.
Do not train through pain. Muscle fatigue is normal; sharp pain in a joint or the back is a signal to stop.
Technique matters more than weight. Ask the chat to review the technique and common mistakes, and film your first sets for yourself.
Recovery. Sleep and a rest day between sessions for the same muscles are part of the program.
With illnesses or injuries, see a doctor first
Blood pressure, heart problems, hernias, recent surgery or injuries, and pregnancy: talk to a doctor about your training load before you start. The AI writes a general plan and does not replace medical advice, and it gives no advice on nutrition, supplements or medication.
A workout plan for free
Starter – 0 ₽
30 units of energy. Programs, technique reviews and plan updates are text requests, and they are included in the free plan. Image generation is on the Lite plan from ₽690 (150 units of energy) or the Base plan at ₽990 (200 units of energy).
FAQ
Can I write a workout plan for free?
Yes. A workout plan is a text request, included in the Starter plan with 30 units of energy. Choose the options above and send the request to the chat.
What gym workout plan suits a beginner?
Most often, full-body workouts 2–3 times a week: squat, press, row, a core exercise, 2–3 sets with reps to spare. After 2–3 months you can move to an upper–lower split.
How many times a week should I train?
For most goals, 2–4 workouts are enough. Consistency matters more: three steady days for months give more than six days in the first week.
Can I get a workout plan for home?
Yes: choose "Home, no equipment" or "Home with dumbbells". The AI picks exercises for your space and equipment and explains how to make them harder without new weights.
Will the AI also write a nutrition plan?
No. This page is about training: exercises, sets, rest and technique. For questions about diet and weight, see a doctor.
My back or knee hurts – can I follow a plan like this?
Talk to a doctor about your training load first. Put the limits they name into the request field: the AI will drop unsuitable exercises and suggest replacements.
I am a trainer – will it work for my clients?
As a draft, yes: collect a base and adjust it for each person.