What is a workout program builder?

A workout program builder is a planning tool that lets you lay out a structured training week — the days you train, the exercises on each day, and the sets, reps and weight for each lift. It turns a loose idea into a repeatable plan you can follow and progress week to week.

How many days a week should I train?

Most people make good progress on three to five training days a week. Beginners often do well with a three-day full-body or upper/lower split, while a four-day push/pull or five-day body-part split suits intermediates. The builder lets you add as many days as you like and mark the rest of the week as recovery days.

What is training volume and tonnage?

Training volume is usually measured as the number of hard working sets you perform, and tonnage is sets multiplied by reps multiplied by the weight lifted. Both are useful proxies for how much work you are doing. The tool sums both per day, per week and across the whole block so you can keep volume progressing sensibly.

How many sets and reps should each exercise have?

It depends on your goal. Strength work tends to use heavier loads for three to six reps across three to five sets; hypertrophy sits around eight to twelve reps for three to four sets; endurance uses lighter loads for fifteen-plus reps. When you pick a goal the builder shows the matching rep, set and rest guidance.

Can I track bodyweight exercises like pull-ups?

Yes. Leave the weight at zero and the exercise is treated as bodyweight — it shows as BW on the exported PDF. You can still record the sets and a rep target such as AMRAP, and add a note for added weight if you use a dip belt.

Is my training data private?

Completely. Your whole program is saved only in your own browser using local storage, and the PDF is generated on your device. Nothing is ever uploaded to a server, so your plan stays private even if you close the tab and come back later.

Workout Program Builder

A workout program builder that turns a training idea into a structured, printable plan. You set up your training week day by day — a classic push / pull / legs split, an upper/lower rotation, full-body sessions, or any custom layout — and fill each day with exercises, sets, rep ranges and working weights. As you build, the tool keeps a live read-out of your weekly working sets and tonnage (volume load) so you can see at a glance whether the program is balanced and whether volume is progressing across the block. It is built for lifters who want more than a note on their phone: a real plan with volume tracking and a clean PDF you can print and tick off at the gym.

Everything is stateful and auto-saved in your browser. Switch between day tabs, reorder days and exercises, duplicate a day as a template, mark recovery days as rest, and the whole program persists locally so it is exactly where you left it next session. When you are ready, one click exports a printable PDF training log with empty tick boxes beside every set so you can record your actual performance pen-on-paper.

How it works

You start at the program level: give the plan a name, choose a goal (strength, hypertrophy, endurance or general fitness), pick kg or lb, and set the block length in weeks. Choosing a goal surfaces the matching rep, set and rest guidance so your set and rep choices stay aligned with what you are training for.

Next you build days. Add a day from the preset menu (Push, Pull, Legs, Upper, Lower, Full body, and more) or a rest day, then label it and tag the muscle groups it targets. Each training day holds a list of exercises, and for every exercise you record the sets, a rep target (a range like 8-12, a fixed number, or text like AMRAP), the working weight, and optional notes for tempo, RPE or supersets. Reorder days and exercises freely, or duplicate a day to use it as a template.

Behind the scenes the builder computes volume. Working sets are summed per day and per week. Tonnage uses the midpoint of each rep range, so a 4 × 8-12 @ 60 kg set contributes 4 × 10 × 60 = 2,400 to the day’s load. These figures roll up into weekly and full-block totals, giving you the same volume-load metric coaches use to manage progression.

Example

Suppose you build a 4-day hypertrophy split — Push, Pull, Legs, Upper — with four exercises each. The summary strip might show 16 exercises, around 52 weekly working sets, and a weekly tonnage in the tens of thousands of kilograms. Over a 6-week block that multiplies into your total planned volume, which you can nudge up week to week by adding a set or a few kilos. Hit Download PDF program and you get a multi-page document, one band per day, with sets, reps, weights, your notes, and a row of tick boxes for logging each working set at the gym.

Every figure is calculated in your browser — no numbers are uploaded or stored.