Is this workout generator really free?

Yes. There is no sign-up, no email box and no limit on how many plans you generate. The whole thing runs in your browser, so nothing you type is sent to us or stored anywhere.

Do I need any equipment?

No. Choose the no equipment option and you get a plan built entirely from bodyweight movements that fit in a small space. There are also options for a pair of dumbbells or a full gym.

How many days a week should I train?

Pick the number you can actually keep to, not the number you would like to manage. Two or three days done every week beats five days done for a fortnight. NHS guidance asks for strengthening work on at least two days a week, so two is a real starting point rather than a compromise.

When should I change the plan?

Run it for two to three weeks first. After that, make it slightly harder rather than swapping everything out: more weight, a harder variation, or a slower tempo. Changing the whole plan every week means never finding out whether any of it was working.

Can I save or print my plan?

Yes. Use the Print your plan button and the page prints just the plan, without the menus or the rest of the page. Your browser's print dialogue can also save it as a PDF.

Free tools

Free workout plan generator

Answer five questions and get a full week of training you can print and take with you. No sign-up, no email, and nothing you type leaves your device.

Days a week you can train

Time per session

What you can get to

Where you are now

What you are training for

Your week

2 sets of 10 to 15 reps · Rest 60s

Day 1: Full body

Wall press ups
2 sets of 10 to 15 reps · Rest 60s
Keep a straight line from your head to your heels; do not let your hips sag.
Y raises, lying face down
2 sets of 10 to 15 reps · Rest 60s
Arms out in front in a Y shape, thumbs up, and lift them a few inches. You should feel it between your shoulder blades.
Reverse lunges
2 sets of 10 to 15 reps · Rest 60s
Step backwards rather than forwards; it is kinder on the front knee.
Heel taps
2 sets of 10 to 15 reps · Rest 60s
Lying on your back, knees bent, reach side to side and tap each heel.
Chair dips
2 sets of 10 to 15 reps · Rest 60s
Hands on the edge of a chair behind you, bend your elbows straight back, not out.

Day 2: Full body

Press ups with your hands on a chair
2 sets of 10 to 15 reps · Rest 60s
Lower than a worktop, so a little harder. Check the chair cannot slide first.
Towel rows in a doorway
2 sets of 10 to 15 reps · Rest 60s
Loop a towel around a door handle on the far side, lean back with straight arms, then pull your chest towards the door.
Step ups onto a stair
2 sets of 10 to 15 reps · Rest 60s
Drive through the foot on the step; step back down rather than jumping off.
Seated knee tucks
2 sets of 10 to 15 reps · Rest 60s
Sit leaning back on your hands, then draw both knees in towards your chest.
Chair dips
2 sets of 10 to 15 reps · Rest 60s
Hands on the edge of a chair behind you, bend your elbows straight back, not out.

Day 3: Full body

Chair dips
2 sets of 10 to 15 reps · Rest 60s
Hands on the edge of a chair behind you, bend your elbows straight back, not out.
Y raises, lying face down
2 sets of 10 to 15 reps · Rest 60s
Arms out in front in a Y shape, thumbs up, and lift them a few inches. You should feel it between your shoulder blades.
Calf raises
2 sets of 10 to 15 reps · Rest 60s
Rise onto your toes slowly, then lower slower still. Hold a wall for balance.
Plank
2 sets of 10 to 15 reps · Rest 60s
Squeeze your glutes; that is what stops your hips dropping.
Pike press ups from your knees
2 sets of 10 to 15 reps · Rest 60s
Kneel, walk your hands forward and lift your hips, then lower the top of your head towards the floor.

This builds you one static plan and it never changes. It is worked out from a fixed set of rules, not by an AI. Trael's coach is the part that rebuilds your plan every week from your check-ins.

What this generator does

You give it five things: how many days a week you can train, how long you have per session, what equipment you can get to, roughly where you are now, and what you are training for. It picks the exercises, arranges them into a week, and gives each one a set and rep range and a rest time to match your goal.

The split changes with the days you pick. Two or three days gives you full body sessions, because at that frequency each area needs to come up on most of the days you have. Four days splits into upper and lower. Five or six moves to push, pull and legs, so you can train an area twice a week without doing the same session twice.

Every exercise carries a form cue: the one thing most likely to go wrong, in plain words. If a movement's name is jargon, the cue says what it actually is.

Is this an AI workout generator?

No, and it is worth being straight about that, because the honest answer is also the useful one. This page builds your plan from a fixed set of rules. Give it the same five answers tomorrow and you will get the same plan back. That is a feature for a free tool: it is instant, it works with your phone in aeroplane mode, and nothing you type is sent anywhere.

What it cannot do is change. It does not know that your Tuesday session felt easy and your Thursday one did not, that you have tweaked your shoulder, or that you have got stronger since you loaded the page. That is the part Trael's AI coach does, and it is a genuinely different job.

How to use the plan, and what progression means

Run the same week for two to three weeks before you change anything. That sounds conservative and it is the point: you cannot tell whether a session is working until you have repeated it enough to compare one to the next.

Progression means making the work slightly harder over time. The simplest version: once you hit the top of the rep range on every set two sessions running, add a little weight or move to a harder variation and drop back to the bottom of the range. With no equipment, progression is a slower tempo or a longer pause.

NHS guidance for adults is at least 150 minutes of moderate activity a week plus strengthening work on two or more days. Two sessions a week already meets the strengthening half of that.

Common questions

Is this workout generator really free?: Yes. There is no sign-up, no email box and no limit on how many plans you generate. The whole thing runs in your browser, so nothing you type is sent to us or stored anywhere.
Is this an AI workout generator?: No. This page builds your plan from a fixed set of rules, so the same answers always give you the same plan. Trael's paid coach is the AI part: it rebuilds your plan every week from your check-ins and coaches you through each session by voice.
Do I need any equipment?: No. Choose the no equipment option and you get a plan built entirely from bodyweight movements that fit in a small space. There are also options for a pair of dumbbells or a full gym.
How many days a week should I train?: Pick the number you can actually keep to, not the number you would like to manage. Two or three days done every week beats five days done for a fortnight. NHS guidance asks for strengthening work on at least two days a week, so two is a real starting point rather than a compromise.
When should I change the plan?: Run it for two to three weeks first. After that, make it slightly harder rather than swapping everything out: more weight, a harder variation, or a slower tempo. Changing the whole plan every week means never finding out whether any of it was working.
Can I save or print my plan?: Yes. Use the Print your plan button and the page prints just the plan, without the menus or the rest of the page. Your browser's print dialogue can also save it as a PDF.

This plan never changes. Yours could.

You have got a week of training, and it will say exactly the same thing in March. Trael rebuilds your plan every week from your check-ins, works around the days you miss and the things that hurt, and coaches you through each session by voice. See what it costs.

£24.99 a month with a 3-day free trial. No card needed to start.

Start your free trial

Where the numbers come from

All free tools - the rest of the free calculators and generators
A 3-day beginner workout plan - the same idea written out, with the reasoning behind each choice
How to restart exercise after years off - worth reading first if you picked the returning option

Trael provides general fitness guidance only and is not a substitute for professional medical advice. Always consult a doctor before starting any exercise or diet programme.