Build Your Program
Example Data Table
| Goal | Days | Session Minutes | Equipment | Recovery Score | Sample Weekly Sets | Suggested Split |
|---|---|---|---|---|---|---|
| Muscle Gain | 4 | 60 | Dumbbells / Basic Setup | 7 | 52 | Upper / Lower |
| Fat Loss | 3 | 45 | Bodyweight / Bands | 6 | 33 | Full Body Rotation |
| Strength | 5 | 75 | Full Gym | 8 | 76 | Push / Pull / Legs / Upper / Lower |
Formula Used
Weekly Work Sets = Base Goal Sets × Experience Factor × Recovery Factor × Time Factor × Days Factor × Equipment Factor × Intensity Factor × Focus Factor.
Average Sets Per Session = Weekly Work Sets ÷ Training Days.
Exercise Slots Per Session = Session Minutes ÷ 12, limited to 4 through 8 useful slots.
Weekly Cardio Minutes = Cardio Days × Goal-Based Cardio Block.
Load Density Score = (Weekly Work Sets × Session Minutes) ÷ Training Days.
The builder uses these estimates to balance total work, recovery demands, session length, and exercise variety for a practical weekly structure.
How to Use This Calculator
- Enter age, body weight, and your main training goal.
- Choose experience level, available days, and session duration.
- Select equipment, intensity preference, and preferred split style.
- Set recovery score and emphasis priorities.
- Choose cardio frequency, progression model, and program length.
- Press Build Program to generate the result section above the form.
- Review the summary metrics, weekly volume table, and day-by-day program.
- Use the CSV or PDF buttons to save the generated workout plan.
FAQs
1. What does weekly work sets mean?
It estimates your total hard training sets for the week. The value blends goal, schedule, recovery, intensity, and available equipment into one practical planning target.
2. Can beginners use this builder?
Yes. Beginners should use conservative intensity, realistic session lengths, and moderate recovery scores. The formula lowers weekly workload compared with advanced users.
3. Why does equipment change the result?
Equipment affects exercise options, loading potential, and progression speed. A fuller setup usually supports higher-quality volume and more varied programming choices.
4. What is the best split for fat loss?
There is no single best split. Full-body or upper-lower formats often work well because they train frequently, stay efficient, and pair easily with cardio.
5. How should I choose recovery score?
Rate sleep quality, soreness, stress, and general freshness. Lower scores reduce workload, while higher scores allow more weekly training stress.
6. When should I deload?
Deload when fatigue rises, performance stalls, or soreness persists. The calculator schedules likely deload weeks, but personal recovery always matters more.
7. Does this replace coaching?
No. It is a planning aid. A coach can still refine exercise technique, injury considerations, nutrition, and sport-specific demands better than a general calculator.
8. Can I export my generated program?
Yes. After building the plan, use the CSV button for spreadsheets or the PDF button for a printable copy of the summary and tables.