Tools
Workout plan builder
Answer eight questions about your goal, experience, training days, session length and equipment, and the builder lays out a full week: each day with its exercises, sets, reps, rest and starting weights. It follows fixed rules and shows its reasons. Swap any exercise, rebuild for a different mix, print a sheet for each day, or take the plan to the Masheen app with a code.
3 days · Full Body
Three days leaves a rest day between most sessions.
Take it with you
The address of this page holds your whole plan: bookmark it or send it to yourself. Making an app code needs scripting turned on.
Your plan code
What happens next
- Masheen is coming soon to iPhone and Android.
- Keep this code or the link. Write it down, or send the link to yourself.
- In the app, choose "I have a plan code" and type the code. The app rebuilds this plan and saves it.
How the plan is built
The builder is a set of fixed rules, the same ones the Masheen app runs when it builds a plan. The same answers always give the same plan, and each plan comes with the reasons for its shape. Nothing here is written by a person for you, and nothing is guessed.
Your days pick the split. Your session length sets how many exercises fit: about four in 30 minutes and seven in 75, warm-up included. Your equipment and experience decide which exercises are allowed. Anything you ask to work around removes the exercises that load it and brings in alternatives.
Each day starts with its big lifts and ends with smaller ones. The builder then adds or trims sets until the session fits your time. For muscle and strength plans it also checks the whole week, so that chest work keeps up with back work and no large muscle group is left with only a few sets.
Which split you get
The split follows the number of days. With very little pulling equipment, five and six days fall back to upper, lower and full-body days.
| Days a week | Split | The week |
|---|---|---|
| 2 | Full Body | Full Body A, Full Body B |
| 3 | Full Body, or Push Pull Legs | Three full-body days. Push, Pull, Legs if you have trained for six months or more, want muscle or strength, and have an hour |
| 4 | Upper / Lower | Upper A, Lower A, Upper B, Lower B |
| 5 | Upper / Lower + Push Pull Legs | Upper, Lower, Push, Pull, Legs |
| 6 | Push Pull Legs | Push, Pull, Legs, twice |
Sets, reps and rest by goal
These are the starting numbers. A beginner starts one set lower, and sets move up or down by one or two to fit the session length.
| Goal | Main lifts | Smaller lifts | Core |
|---|---|---|---|
| Build muscle | 3 × 8, 2 min rest | 3 × 12, 1 min rest | 3 × 12, 45 s rest |
| Get stronger | 4 × 5, 2.5 min rest | 3 × 8, 1.5 min rest | 3 × 10, 1 min rest |
| Lose fat | 3 × 12, 1 min rest | 3 × 15, 45 s rest | 3 × 15, 30 s rest |
| Stay fit | 3 × 10, 1.5 min rest | 2 × 12, 1 min rest | 2 × 12, 45 s rest |
Starting weights
Every loaded exercise gets a cautious starting weight for your experience level, rounded to something you can load: 2.5 kg steps on a barbell, 1 kg on dumbbells, 4 kg on kettlebells, 5 kg on machines, and 5 lb steps in pounds. A barbell never starts below the empty bar. Bodyweight and band exercises carry no weight.
Treat the number as a first guess. If the last reps of a set are easy, add weight next time; if you cannot finish the set, take some off.
Before you start
This is general training guidance, not medical advice. If you have an injury or a health condition, ask a doctor or physiotherapist before you start a new plan.
Questions
How many days a week should I train?
The builder takes two to six days. Two days give full-body sessions, four days split upper and lower body, and six days run push, pull and legs twice. Three and five days depend on your experience, goal and equipment. Pick the days you can keep up.
Can it build a plan for home training with dumbbells?
Yes. Tick only what you own. Every exercise in the plan uses that equipment or your bodyweight, and the starting weights are rounded to weights you can load.
How are the starting weights chosen?
They are cautious defaults set by your experience level and rounded to a loadable weight in kg or lb. They are a place to start and say nothing about how strong you are. If a weight feels too light or too heavy in your first session, change it.
Can I change an exercise I do not like?
Yes. Open any exercise and pick one of the alternatives offered for that slot. They train the same movement with equipment you have, and the sets and reps keep their scheme.
How do I take the plan to the Masheen app?
Press "Take it to the app" under your plan. You get an eight-character code and a link. In the app, choose "I have a plan code" and type it in. The app rebuilds the same plan from your answers.
Is the plan written by a coach?
No. A fixed set of rules builds it from your answers, the same rules the Masheen app uses, and the page shows the reasons. It is general training guidance. It is not medical advice and no coach or clinician wrote it for you.