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About this tool
Build a training plan prompt with evidence-based weekly set volume, a split matched to your days, rep and load ranges and a session time estimate.
The Workout Prompt Builder turns your available days, experience level and goal into a training prompt with the volume already worked out. It sets weekly hard sets per muscle group inside the 10-20 set range that the training-volume dose-response literature supports, picks the conventional split for your number of days, applies the standard rep and load band for your goal, and then estimates how long the session will actually take at those rest intervals. If the volume does not fit your time slot, it says so and tells the prompt to resolve it rather than quietly producing a two-hour workout.
Open Workout Prompt Builder on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Sets per muscle per week sit in the 10-20 range, scaled to your training age.
Session length is estimated from sets × (time under tension + rest), and flagged when it overflows.
The prompt forbids substituting in a machine you did not list.
Roughly 10 to 20 hard sets per muscle group per week. Meta-analyses of training volume find gains rising across that range and flattening beyond it for most people. This tool uses 10 sets for beginners, 14 for intermediates and 18 for advanced lifters, spread over your training days.
One to three days works best as full-body sessions, because each muscle still gets hit two or three times a week. Four days is normally upper/lower twice. Five is upper/lower plus push/pull/legs, and six is push/pull/legs twice. The common thread is training each muscle group about twice a week rather than once.
For maximal strength, 3 to 6 reps at 80 to 90% of your one-rep max with about three minutes of rest. For muscle size, 6 to 12 reps at roughly 67 to 80% with about 90 seconds. For muscular endurance, 12 to 20 reps at 50 to 67% with short rests. Those bands come from the standard NSCA and ACSM loading recommendations.
Multiply your working sets by the time each one occupies — roughly the reps times three seconds, plus the rest interval — and add a warm-up and cool-down. Twenty-one sets of hypertrophy work at 90-second rests is about 41 minutes of work, so around 54 minutes in total. This tool does that calculation and warns you when the planned volume will not fit.