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About this tool
Plan workout tasks with organized inputs, timelines, and clear next steps.
The Workout Planner turns a goal, a training level, the days you can train and the equipment you own into a week-by-week block: each session gets an exercise, a set and rep prescription, and a time split that targets roughly 20% warm-up and 65% main work, with cooldown taking whatever's left — scaled down proportionally, and never letting a block go negative, so all three still fit inside a short session. Choose a 4, 8 or 12-week block and every week carries a progression rule — add 2.5% for beginners or 5% otherwise while RPE stays at 8 or below — with week 4 written as a deload at 35% less volume. It also sizes daily calories, protein, water and sleep from your body weight, and tracks adherence and average RPE as you log sessions.
Open Workout Planner on AltFTool — it loads instantly in your browser.
Set "Goal" (Strength, Muscle Gain, Fat Loss or Endurance), "Level", "Days", session "Duration" and a 4, 8 or 12-week block under "Weeks".
Choose "Equipment" — None, Basic or Full Gym — add "Weight" and a "Time Cap", tick "Injury-aware mode" if it applies, then press "Generate Pro Plan".
Read the week-by-week sessions with their sets, reps and progression rule, log completion and RPE per session, then press "Export JSON" to save workout-plan.json or "Print / PDF".
Each week of the block carries its own prescription — a percentage increase gated on RPE, and an explicit deload week rather than an open-ended climb.
Selecting none, basic or full gym rewrites the main lift for each session, so a home plan is a real plan and not a gym plan with gaps.
Logged sessions produce a completion percentage and an average RPE, and the coaching note changes at RPE 8.5 and at 70% adherence.
Both scale with body weight: calories are weight in kg times 29 for fat loss, 35 for muscle gain and 32 otherwise, and protein is set at 1.8 g per kg. Water is 0.035 L per kg and sleep is 8 hours for a strength block, 7.5 otherwise. These are rough planning starting points, not a prescription — adjust from real results, and see a dietitian or doctor if you have any medical condition.
Four sets for strength, muscle gain and fat loss, three for endurance blocks, with reps of 4 to 6 for strength, 8 to 12 for muscle gain and 12 to 20 for fat loss and conditioning. Those ranges follow the usual load-versus-repetition split rather than any one program's template.
It is a planned deload — on any block of four weeks or more, week 4 drops volume by 35% while keeping technique strict, so accumulated fatigue clears before the next push. Every other week says to add 2.5% (beginner) or 5% (intermediate and advanced) if the previous session felt like RPE 8 or easier.
Yes — the plan exports as JSON and prints to PDF, and everything is generated in the page rather than stored on a server. If you are returning from injury or have a health condition, treat the output as informational and clear it with a physiotherapist or doctor before you start; injury-aware mode only adds a pain-free-range reminder, it does not diagnose anything.