Build your workout program
Plan training days, add exercises with sets, reps and rest, and copy the finished program — everything stays in your browser, free and without an account.
Your program is saved automatically in this browser. Create a free account to keep it forever and track your workouts.
No training days yet
Start by adding your first training day — for example push, pull or full body.
Want to keep this program?
With a free Sportwise account your program is saved to your profile — not just this browser.
Save unlimited programs to your account
Log workouts and track your progress
Pick exercises from a full exercise library
Build advanced programs — exercise groups, supersets, set types, tempo and rest settings
How many days should you train?
Match your weekly volume to your experience — training more than you can recover from slows progress rather than speeding it up.
Beginner
First ~6 months — focus on technique
Days per week
2–3
Split
Full body
Muscles per session
All major groups
Sets per muscle / week
~10 sets
Intermediate
~6–24 months of steady training
Days per week
3–4
Split
Upper / lower or PPL
Muscles per session
~2 groups
Sets per muscle / week
10–15 sets
Advanced
2+ years — chasing specific goals
Days per week
4–6
Split
PPL or body-part
Muscles per session
1–2 groups
Sets per muscle / week
15–20+ sets
Anatomy of a good session
A full session usually runs about 45–75 minutes: warm-up, main work, then cool-down.
Warm-up
5–10 min
Light cardio, dynamic mobility and a few lighter warm-up sets to raise your body temperature and lower injury risk.
Main work
30–50 min
Your planned exercises, sets and reps. Rest fully between sets and keep good form as you add weight.
Cool-down
5–10 min
Easy cardio and static stretches held 15–30 seconds to bring your heart rate down and support recovery.
Rest between sets
How long you rest between sets depends on your goal for that exercise.
Strength
2–3 min
Heavy weights and low reps need longer rest so you can lift near-maximal loads again.
Muscle growth
60–90 sec
Moderate weights and reps — enough rest to keep quality high without going cold.
Endurance
30–45 sec
Lighter weights and higher reps with short rest to build muscular endurance.
Learn more
A workout program builder is a tool for planning structured training: you create training days, add exercises to each day and define sets, reps, weight and rest times. A clear plan makes training consistent and progress measurable.
Yes — the builder is completely free and does not require an account. You can create a full training program, edit it and copy it as text without signing up.
The program is saved automatically in your browser's local storage on this device. It is not sent to any server. If you clear browser data or switch devices, the program is lost — a free Sportwise account keeps it permanently.
With a free account you can save programs to your profile, pick exercises from the exercise library, log workout sessions and track progress over time. The full builder also supports far more advanced programs: exercise groups such as supersets and circuits, per-set configuration with set types, tempo and rest, plus warm-up and cool-down blocks. Coaches can also assign programs to their clients.
Beginners do well with 2–3 full-body sessions a week, intermediate lifters with 3–4 days using an upper/lower or push/pull/legs split, and advanced lifters with 4–6 days. Pick a frequency you can recover from and repeat consistently — consistency matters more than squeezing in extra sessions.
Yes. Spend 5–10 minutes warming up with light cardio, dynamic mobility and a few lighter sets to raise your body temperature and reduce injury risk. Finish with a 5–10 minute cool-down of easy cardio and static stretches held 15–30 seconds to bring your heart rate down and support recovery.