Browse all pages
Workout Log Free Guide
Free Workout Planner
This workout planner is free, needs no account, and runs entirely in your browser. Pick a full-body three-day split, an upper/lower four-day split or push/pull/legs across six days, rename or delete any exercise, then print the plan or leave it saved on this device. Nothing is uploaded to a server.
Updated
- Updated September 2026
- Free — no sign-up
- Sources cited
Choosing a split by days per week
Days per week decides the split, not the other way round. Choose the number of sessions you will genuinely make in an ordinary week, then pick the structure that spreads the work across them.
| Days | Split | How the week works |
|---|---|---|
| 3 | Full body | Every session covers a squat or hinge, a push and a pull |
| 4 | Upper / lower | Two upper days and two lower days, alternating |
| 6 | Push / pull / legs | Each pattern trained twice, with shorter sessions |
Two days or fewer still works: run the full-body template and accept slower progress. The CDC physical activity guidelines for adults set the health floor for adults at 150 minutes of moderate-intensity aerobic activity a week (or 75 minutes vigorous), plus muscle-strengthening activity on two or more days. Three lifting days clears the strength half of that comfortably.
Six days is only better if you recover from it. When sleep, food or working hours are unreliable, four sessions you finish beat six you abandon by week three. Changing the split in the dropdown regenerates the days from the template, so copy or print anything you have customised first.
Customising exercises
Every exercise in the plan is an editable text field. Click it, type over it, and the change saves as you type. The × button removes a line and "+ Add to Mon" appends one, so a template day becomes your day in a few seconds.
Swap freely for the equipment you actually have. Keep the movement pattern and change the tool:
| In the template | Reasonable swaps |
|---|---|
| Squat | Goblet squat, leg press, split squat |
| Bench press | Dumbbell press, push-up, machine chest press |
| Deadlift | Romanian deadlift, hip thrust, back extension |
| Pull-up | Lat pulldown, inverted row, band-assisted pull-up |
| Overhead press | Dumbbell shoulder press, landmine press |
Each template day already covers a squat or hinge, a push and a pull. As long as your replacement keeps that pattern, the balance of the week holds. Name exercises the same way every time: "Bench press" and "bench" read as two different exercises in the tracker, and your history splits in half. When the plan looks right, press Print plan for a one-page sheet to take with you.
Progression basics (cited)
Progress means doing slightly more over time: more weight, more reps, or more good sets. Move one variable at a time so you know what caused the change.
The simplest version keeps sets and reps fixed and adds weight when you hit the top of the rep range on every set. Squat 3 × 5 at 60 kg and get all fifteen reps, add 2.5 kg next session. Miss the target twice at the same weight and repeat the week rather than forcing it. On upper-body pressing, smaller jumps last longer than the plates in most gyms suggest.
The CDC physical activity guidelines for adults recommend muscle-strengthening activities working all major muscle groups on 2 or more days a week, alongside 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous activity). That is a health floor rather than a strength programme, but it is the one figure on this page that comes from a public health source rather than gym convention.
Whatever you choose, write the numbers down as you go with the free tracker. Without a log you are guessing whether last week was 60 kg or 62.5, and a guess makes progression impossible to steer.
Not medical advice. Check with a clinician before starting a new programme if you have an injury or a health condition.
Frequently asked questions
What is the 3-3-3 rule gym?
In a gym context it is usually quoted as three exercises, three sets of each, three times a week. It is a piece of internet shorthand, not a guideline from any training body, and you will find people using the same name for different things. It is a serviceable beginner shape, and the built-in full-body three-day split here follows much the same logic with named movements.
What is the best free workout planner?
The best free planner is whichever one you can change in ten seconds when the squat rack is busy. Rigid apps that lock the plan behind a paid tier fail that test. Look for editable exercise names, a printable or offline view, and no account requirement. This planner gives you three splits, fully editable days, printing, and storage in your own browser.
Can Chatgpt generate a workout plan?
Yes, a chatbot will produce a plausible-looking plan in seconds, and that is both its strength and its problem. It cannot see your lifts, your equipment or your injury history, it will not notice when you stall, and its volume recommendations are not reviewed by anyone. Treat the output as a draft to edit, not a prescription, and put the result somewhere you can track it week to week.
What is a good workout plan planner?
A good one is boring: it shows the week at a glance, lets you edit any line, prints on one page, and does not lose your work. Anything that requires an account before you can see it fails on the first day. Progress tracking matters more than exercise libraries, because the plan only helps if you record what you actually lifted against it.
What's the best free workout planner?
There is no consensus winner, and any page claiming one is usually ranking on affiliate revenue. Pick on fit: number of days you train, whether you need the plan on paper in the gym, and whether you want your data to stay on your device. This tool is aimed at the last case, with no sign-up and a print view rather than a mobile app.
What is the 3-3-3 rule for workout?
Treat it as a memory aid rather than a rule. Nobody official defines it, and the phrase travels further than any single definition. If you want a structure with a source behind it, start from the CDC's adult guidance (strength work on two or more days a week, 150 minutes of moderate aerobic activity) and build your split from there. The three-day full-body template on this page is one way to do it.
What is a 100% free workout app?
In practice, one where nothing you need is gated: planning, logging, history and export. Watch for the common pattern of a generous free tier that quietly caps saved plans or blocks data export once you have months of entries in it. Browser tools avoid the trap because there is no account to upgrade, and no server holding your history hostage.
Is there a free online workout planner available?
Yes, this page is one: open it and the planner runs, with no sign-up, no email and no trial. Choose a split, edit the exercises for each day, and print the result or leave it saved in the browser. The companion workout tracker handles the logging side, and both store data only on your device.
Sources
Related
Not medical advice. Your log is stored only in this browser; export a CSV to keep a copy.