How to build a workout plan template
A workout plan template turns good intentions into a schedule you can follow: which days you train, what you do on each day, and how the work gets a little harder over time. This free workout plan maker gives you a weekly split builder, an exercise table for each day and a progression column that shows your targets week by week.
- Count your days. Be honest about how many sessions fit in a normal week. A plan you can repeat for months beats an ambitious one you drop after two weeks.
- Pick a split. Use the templates above as a starting point and edit them freely.
- Fill in the exercises. Start each session with the movements that matter most to you, then add accessories. Type in the exercise box to pick from the library or write your own.
- Set sets, reps and load. Reps can be a number, a range such as 8-12, AMRAP, or a time such as 30s for holds and cardio.
- Add progression. Choose a rule per exercise and see the next weeks laid out, with optional deload weeks.
Choosing a weekly workout schedule
2 or 3 days a week
Full body sessions make the most of limited time, because every session trains the whole body. The Beginner 2x and Full body 3x templates leave a rest day between sessions.
4 days a week
An upper and lower split repeats each half of the body twice a week, with sessions short enough to fit around work.
5 or 6 days a week
Push, pull and legs run twice in six days, and a body part split trains one area per day. Both need more time and more recovery, so they suit people who already train regularly.
Rest days and supersets
Mark any day as a rest day and its exercises are kept but hidden, so you can switch a day on again later. If time is short, pair two exercises with the SS button to run them as a superset, one after the other. The plan, the print sheet and the CSV all show the pairing, and the weekly sets panel keeps counting both exercises.
Progressive overload made simple
Progressive overload means asking a little more of an exercise over time. The progression column supports the common ways to do that:
- Add load: the same sets and reps with a small weight increase each week, for example 2.5 kg or 5 lb.
- Double progression: stay at one weight and add reps until you reach the top of the range, then add weight and drop back to the bottom of the range.
- Add reps: useful for bodyweight moves like push-ups and pull-ups.
- Add time: for planks, carries and cardio intervals.
Loads are rounded to steps you can load on a bar (2.5 kg or 5 lb), and switching units converts the whole plan. A deload week, if you choose one, uses one set less and a lighter load, and does not advance the progression. These are planning targets, not rules: how you feel on the day matters more than the number on the sheet.
Track it and stay consistent
Print the plan and tick the Done column after each session, or export the CSV into a spreadsheet log. Pair it with a Notion habit tracker to keep the streak going, and turn a vague aim into a clear target with the SMART goals generator. If you plan your whole week in one place, a Notion planner template can hold training next to everything else. More free tools are on the AI generators and tools hub.
Planning only, and private
This tool is for planning and does not give medical, injury or health advice. Consult a qualified professional before you start a new program. Your plan is stored in your browser on this device and is never uploaded.
Workout plan maker FAQ
How do I make a workout plan template?
Start with the number of days you can train, pick a split that fits, such as full body three times a week or upper and lower four times, then list the exercises for each day with sets, reps, load and rest. Add a progression rule to the main lifts, check the weekly sets per muscle group, and print the plan to take to the gym.
What is progressive overload and how does the progression column work?
Progressive overload means asking a little more of a movement over time, for example more weight, more reps or a longer hold. Each exercise can follow a simple rule: add load each week, add a rep each week, add time, or double progression, where you add reps up to the top of the range and then add load and start again. The tool shows the target for every week of the block.
What is a deload week?
A deload week is a planned easier week, usually with lighter loads and fewer sets, placed every few weeks of training. In this planner you choose how often it comes and how much lighter it is, and the progression table marks those weeks. Whether and when you need one depends on you, so treat it as a planning option.
Is this workout planner medical or fitness advice?
No. It is a planning tool only and it does not give medical, injury or health advice. Consult a qualified professional, such as a doctor or a certified trainer, before you start a new program, especially if you have an injury or a health condition.
Is the workout plan maker free and private?
Yes. It is free with no sign-up. Your plan is saved in your browser on this device and is never uploaded. Print, CSV and copy all run on your device.