# Workout Planner Free workout planner. Generate personalized multi-week training plans based on goal, level, equipment. Track sets, auto PRs, progressive overload. URL: https://tools.scoreroute.com/tools/workout-planner/ Markdown: https://tools.scoreroute.com/tools/workout-planner/.md ## Your Profile 7 inputs ## Schedule ## Quick Presets **Set your profile on the left, then click Generate Plan.** Need a starting point? Try a [Push/Pull/Legs 6-day](#) or [5x5 beginner strength](#). ### Why this beats asking an AI chatbot - **Deterministic plan** - same profile inputs produce the same multi-week plan. AI varies every reply. - **Session memory** - logs every set you actually do, week after week. AI forgets the moment the chat ends. - **Auto PR detection** - flags personal records on every set, tracks estimated 1RM, shows PR history. - **Progressive overload engine** - suggests next weight based on linear progression (beginner) or double progression (intermediate). AI gives generic advice. - **Muscle balance view** - counts sets per muscle group across the week so you spot imbalance. - **PDF / CSV / JSON export** - take it to the gym, into Excel, or back it up. AI gives you a wall of text. - **100% private** - all plans, sets, and PRs live in localStorage. AI assistants log your data to cloud APIs. ## How the Workout Planner Works The planner takes seven inputs: your primary goal, experience level, available equipment, preferred training split, days per week, program length, and session length. It then runs a deterministic algorithm that picks exercises from an embedded library of 100+ movements, assigns sets and rep ranges based on the goal, distributes muscle groups across the week, and adds progressive-overload logic. The first week starts with conservative starting weights (estimated from your level). Every week the system can apply linear progression (add weight each session for beginners) or double progression (hit the top of the rep range before adding weight, for intermediates). Advanced lifters get rep-range rotation and exercise swaps every 4 weeks. Logging a session is one click per set: enter weight and reps, hit Enter. The tracker stores every set in localStorage, calculates volume (sets x reps x weight), flags PRs (a heavier weight at the same rep count, or an estimated 1RM gain via the Epley formula: 1RM = weight x (1 + reps / 30)), and shows the next session's suggested weight. Export the full plan to PDF for printing, CSV for spreadsheet analysis, or JSON for backup. ## Why AI Chatbots Cannot Replace This Tool Ask ChatGPT for a workout plan and you get a different one every time. The plan has no memory: you cannot tell it what you actually lifted last Wednesday. You cannot ask it to flag a personal record, count weekly volume per muscle group, suggest a deload after three missed sessions, or export a printable PDF. This planner is built around that gap. Same inputs always produce the same plan, every logged set is remembered, progression adapts to your real performance, and the data lives on your device. That is what turns a feature into a workout you actually follow through the week. ## Frequently Asked Questions **Is the workout planner really free?** Yes. Plan generation, tracking, charts, and exports all run locally in your browser. No signup, no payment, no daily limit, no watermark, no ads. Your plan and session history live in localStorage on your device and never touch a server. **Why use this instead of asking an AI chatbot for a workout plan?** AI chatbots return a different plan every time you ask. They cannot track what you actually lifted last week, detect that you stalled on bench press, suggest a deload, remember your PRs across 12 weeks, or store your history when you close the chat. This planner uses a deterministic algorithm so the same inputs always produce the same plan, then remembers every session so the next suggestion reflects your real performance. **How does progressive overload work?** Beginners get linear progression: add 2.5 kg (5 lb) to upper-body lifts and 5 kg (10 lb) to lower-body lifts every successful session. Intermediates use double progression: hit the top of the rep range for all sets before adding weight. After 3 consecutive missed sessions on the same lift, the tool suggests a deload (drop 10% for one week) or an exercise swap from the same muscle group. **Can I edit the plan after it is generated?** Yes. You can swap any exercise for a different one that targets the same muscle group using the swap button. The tracker logs your actual sets, reps, and weight, which feeds the progression engine for the next session. If you want a different plan, change your inputs in the sidebar and regenerate - the result is deterministic from the new inputs. **What counts as a personal record (PR)?** A PR is the heaviest weight you have lifted for a given exercise at a given rep count. When you beat a previous best (say 100 kg x 5 vs your old 95 kg x 5) the tool shows a PR badge. An estimated 1RM is calculated from any set using the Epley formula: 1RM = weight x (1 + reps / 30). **Does it work for home workouts and calisthenics?** Yes. Pick the bodyweight equipment profile to get a calisthenics-first plan with push-ups, pull-ups, dips, squats, lunges, planks, and progressions (e.g. knee push-up to standard to archer to one-arm). The dumbbells profile adds load to those movements. The full-gym profile unlocks barbell compounds, machines, and cables. **Can I export the plan?** Yes. The Export menu offers four formats: PDF (printable A4/Letter via the browser print dialog), CSV (open in Excel or Google Sheets), JSON (full backup including session history, importable later), and plain text (paste into Notes or Notion). You can also share a read-only plan via a URL hash. **Does my data leave the browser?** No. The plan, every logged set, every PR, and every weight is stored in localStorage on your device. There is no backend, no account, no analytics tracking. If you clear your browser data, the plan is gone - use the JSON export to back it up. Sharing via URL only encodes the plan structure into the URL hash, not your session history. ### Weekly Volume (tonnage per week) ### Personal Records ### Muscle Group Balance (sets this week) ### Adherence ## Exercise Library 100+ movements ## References - [US Naval Observatory — Astronomical Data](https://aa.usno.navy.mil/) - [Open-Meteo — Free Weather API](https://open-meteo.com/)