This free AI workout generator builds a full weekly workout plan from your goal, days per week, time, equipment and level. Every session is laid out for you: warm-up, exercises with sets, reps and rest, cardio, cool-down, and a simple rule for when to make it harder.
The plan is built instantly in your browser from a hand-picked exercise library and checked against the weekly targets in the US government’s Physical Activity Guidelines. Then one click copies a ready-made prompt, so ChatGPT or Claude can adjust the plan for you.
Free workout planner
Build your weekly workout plan
Pick your goal, days, time and equipment. You get a full week of workouts: warm-up, exercises with sets, reps and rest, cardio, cool-down and how to progress. The plan is built instantly in your browser from our exercise library, then you can copy a ready-made prompt to fine-tune it in ChatGPT or Claude.
Safety first. This is general fitness information, not medical advice. If you have a health condition or symptoms, an injury, or you are pregnant, check with your doctor before you start. Stop any exercise that causes pain.
HHS recommends balance training for older adults.
Get a 4-week progression plan and a printable tracker
Week-by-week targets for this exact plan, plus a tracker you can print and fill in, so you know what to do next and can see your progress.
Unlocked: your 4-week plan and printable tracker are just below. You are also on the weekly HOW TO // AI newsletter.
Free. You also get the HOW TO // AI newsletter once a week. Unsubscribe any time.
Weekly targets, effort levels and safety guidance: HHS Physical Activity Guidelines for Americans, 2nd edition (the current edition per health.gov), checked October 18, 2026. The exercise library, sets, reps and rest times are general guidance written by HOW TO // AI, not personal coaching.
How to use the workout generator
- Pick your goal: get fitter overall, get stronger, build muscle, build stamina, or move better with gentle training.
- Choose how many days a week you can train and how many minutes you have.
- Tick the equipment you have. No equipment is fine: every movement has a bodyweight option.
- Set your level, and switch on low impact or balance work if you want them.
- Print or copy the plan. To change something, copy the AI prompt and paste it into ChatGPT or Claude.
How much exercise do adults need?
The HHS Physical Activity Guidelines for Americans (the second edition, which is still the current one) set these weekly targets for adults:
| Activity | Weekly target for adults | How hard that feels |
|---|---|---|
| Moderate aerobic activity | 150 to 300 minutes | 5 or 6 out of 10 effort: you can talk, but not sing |
| Or vigorous aerobic activity | 75 to 150 minutes | Starts at 7 or 8 out of 10: you can only say a few words without pausing for breath |
| Muscle-strengthening | 2 or more days | All major muscle groups: legs, hips, back, chest, abdomen, shoulders and arms |
The guidelines also say to spread aerobic activity through the week, that some activity is better than none, and that older adults should add balance training. The generator checks your plan against these targets and tells you how many minutes of brisk walking would close any gap.
How the plan is built
- Split by days. Two or three days get full-body workouts. Four days split into upper and lower body. Five or six days add cardio days or a push, pull and legs split, depending on your goal.
- Sets and reps by goal. HHS says one set of 8 to 12 repetitions of each exercise is effective for muscle strength, and 2 or 3 sets may be more effective. The plan uses fewer reps with longer rests for strength, moderate reps for muscle, and higher reps in short circuits for stamina.
- Fits your time. The number of exercises and sets fits the minutes you choose. When time is tight, exercises are paired so you rest less.
- Matches your equipment and level. Every exercise comes from our library, filtered to what you have and what suits your level, with an easier and a harder version listed.
- Warm-up and cool-down included. Each session starts easy and builds up, and strength days begin with lighter sets, as the guidelines describe.
How to progress safely
- Start low and go slow. HHS advises starting at a lower intensity and increasing gradually over weeks to months.
- Add reps, then weight. When you reach the top of the rep range on every set, make it a little harder next time.
- Work hard enough, with good form. HHS says strength exercises should be done to the point where another repetition would be difficult. Stop before your form breaks down.
- Check with your doctor first if you have a chronic condition or symptoms, an injury, or you are pregnant. The guidelines say adults with chronic conditions or symptoms should be under the care of a health care provider.
Related on HOW TO // AI
- The AI Everyday Life Kit: free copy-paste prompts for everyday life.
- How to make ChatGPT more accurate: settings and prompts that help when you ask it to change your plan.
- AI prompt improver: turn a rough request into a clearer prompt.
- Free AI tools: more free planners and calculators.
Checked against the HHS Physical Activity Guidelines for Americans, 2nd edition, on October 18, 2026. General fitness information, not medical advice.
Frequently asked questions
Is there a free AI workout generator?
Yes. This one is free with no sign-up. It builds a weekly plan from your goal, days, time, equipment and level, and gives you a prompt to fine-tune it in ChatGPT or Claude.
Does this workout generator use AI?
The plan itself is built with simple rules and a hand-picked exercise library, right in your browser, so it is instant and nothing you choose is sent anywhere. The AI part is optional: copy the prompt and ChatGPT or Claude can adjust the plan for you.
How many days a week should I work out?
The HHS guidelines say adults should do muscle-strengthening activities on 2 or more days a week, plus 150 to 300 minutes of moderate aerobic activity spread through the week. A 3-day plan with brisk walks on rest days is one simple way to meet both.
How many sets and reps should a beginner do?
HHS says one set of 8 to 12 repetitions of each exercise is effective, and 2 or 3 sets may be more effective. This plan starts beginners at 2 sets, and you can do just 1 set in the first week while you learn the moves.
Should I see a doctor before starting a workout plan?
HHS says healthy adults who increase their activity gradually generally don't need to consult a health care provider first. If you have a chronic condition or symptoms, an injury, or you are pregnant, check with your doctor before you start.