Workout Routine
Generate personalized workout plans for home, gym, or hotel rooms with exercise routines, sets, reps, and progressive overload schedules in 60 seconds.
Overview
Generate complete workout routines with weekly schedules, exercise descriptions, sets and reps, progressive overload plans, and recovery guidelines in under 60 seconds. Built for home workouts with minimal equipment, hotel gym sessions, or full commercial gym access. Get structured training programs that specify exactly when to increase weight, add volume, or modify exercises based on your available time and equipment constraints.
Use Cases
- Build muscle at home with only dumbbells and a pull-up bar using 45-minute 4-day split routines
- Create beginner workout plans for clients starting strength training with zero gym experience
- Generate 4-week upper body programs for shoulder injury recovery avoiding overhead movements
- Design 30-minute bodyweight routines for hotel rooms during business travel
- Plan 12-week progressive overload schedules for intermediate lifters stuck at the same bench press weight for 8 weeks
- Structure 6-day push-pull-legs splits for advanced lifters with full gym access training for muscle hypertrophy
- Build 8-week beginner programs for new personal training clients starting at 3 sessions per week
- Create resistance band workout routines for home office workers training during lunch breaks
Benefits
Save 2+ hours researching exercises, sets, reps, and progression schemes for each new 4-week or 8-week training block. Generate complete programs with warm-ups, cool-downs, and exercise modifications in under 60 seconds.
Get structured progressive overload plans that specify exactly when to increase weight (hit top of rep range for all sets), add volume (extra set on week 5), or modify tempo (3-second eccentric on week 7). Track clear metrics like weekly total volume, strength PRs, and recovery indicators.
Customize programs for specific equipment limitations without rewriting entire routines. Need a dumbbell-only plan because you train at home? Want to avoid overhead pressing during shoulder recovery? Require 30-minute sessions instead of 60? Each constraint gets factored into exercise selection, set schemes, and weekly structure.
Create workout programs for clients in 60 seconds instead of spending 90 minutes planning training blocks manually. Personal trainers can generate customized routines for 5 new clients in 5 minutes, then spend saved time on form coaching and client check-ins.
Template
Create a personalized workout routine:
Fitness Level: {{fitnessLevel}}
Goals: {{goals}}
Available Time: {{timeAvailable}} minutes per session
Frequency: {{frequency}} times per week
Equipment Available: {{equipment}}
Location: {{location}}
Areas to Focus: {{focusAreas}}
Areas to Avoid: {{avoidAreas}}
Previous Injuries: {{injuries}}
Please provide:
1. Weekly workout schedule
2. Detailed exercise descriptions with sets/reps
3. Warm-up and cool-down routines
4. Progressive overload plan
5. Recovery guidelines
6. Modification options for different fitness levels
7. Tracking metrics
Duration: {{programDuration}}
Properties
- fitnessLevel: Single Selection
- Options: Beginner, Intermediate, Advanced
- goals: Multiple Selection
- Options: Weight Loss, Muscle Gain, Strength, Endurance, Flexibility, General Fitness
- timeAvailable: Single Selection (default:
30-45)- Options: 15-30 minutes, 30-45 minutes, 45-60 minutes, 60+ minutes
- frequency: Single Selection (default:
4-5)- Options: 2-3 times/week, 4-5 times/week, 6-7 times/week
- equipment: Multiple Selection
- Options: None (bodyweight), Dumbbells, Resistance Bands, Pull-up Bar, Full Gym Access, and 2 more
- location: Single Selection
- Options: Home, Gym, Outdoors, Mixed
- focusAreas: Multiple Selection
- Options: Upper Body, Lower Body, Core, Cardio, Full Body
- avoidAreas (optional): Single-line Text (default:
None) - injuries (optional): Single-line Text (default:
None) - programDuration: Single Selection (default:
8 weeks)- Options: 4 weeks, 8 weeks, 12 weeks, 16 weeks
Example Output
For an intermediate lifter focusing on muscle gain and strength with dumbbells and a pull-up bar at home (45-60 minutes per session, 4-5 times per week):
8-Week Muscle Gain & Strength Program
Weekly Schedule
4-Day Split (Recommended):
- Monday: Upper Push
- Tuesday: Core & Conditioning
- Wednesday: Rest
- Thursday: Upper Pull
- Friday: Full Body Power
- Weekend: Rest or optional cardio/mobility
5-Day Option: Add Saturday light upper body volume work
Workout Details
Monday - Upper Push
Warm-up (5-8 min):
- Arm circles: 20 forward/20 backward
- Scapular push-ups: 10 reps
- Band pull-aparts or wall slides: 15 reps
- Light dumbbell presses: 2x10 at 50% working weight
Main Work:
1. Dumbbell Bench Press: 4x8-10
2. Incline Dumbbell Press: 3x10-12
3. Push-ups (weighted if possible): 3x12-15
4. Overhead Dumbbell Press: 4x8-10
5. Dumbbell Lateral Raises: 3x12-15
6. Tricep Dips (using stable surface): 3x10-12
7. Overhead Tricep Extension: 3x12-15
Tuesday - Core & Conditioning
Circuit (45 min):
1. Plank variations: 3x45-60s
2. Dead bugs: 3x20 total
3. Russian twists (with dumbbell): 3x30 total
4. Hanging knee raises: 3x12-15
5. Bird dogs: 3x20 total
6. Ab wheel rollouts or pike push-ups: 3x10-12
7. Side planks: 3x30s each side
Thursday - Upper Pull
Warm-up (5-8 min):
- Band pull-aparts: 20 reps
- Scapular pull-ups: 8 reps
- Cat-cow stretches: 10 reps
- Dead hangs: 2x20s
Main Work:
1. Pull-ups: 4x6-10 (add weight when possible)
2. Dumbbell Rows: 4x10-12 each arm
3. Wide-grip pull-ups or chin-ups: 3x8-10
4. Reverse Flyes: 3x12-15
5. Face Pulls (with resistance or light dumbbells): 3x15-20
6. Dumbbell Curls: 4x10-12
7. Hammer Curls: 3x12-15
Friday - Full Body Power
Main Work:
1. Dumbbell Floor Press: 4x6-8 (explosive)
2. Renegade Rows: 3x8 each arm
3. Arnold Press: 3x8-10
4. Pull-ups: 3x5-8 (weighted if possible)
5. Close-grip Push-ups: 3x12-15
6. Dumbbell Pullovers: 3x10-12
7. Farmers Carries: 3x40s
Cool-down (all sessions, 5-7 min):
- Chest doorway stretch: 45s each side
- Shoulder dislocates with band: 15 reps
- Lat stretches: 45s each side
- Wrist circles: 20 each direction
- Deep breathing: 2 min
Progressive Overload Plan
Weeks 1-2: Establish baseline weights, focus on form
Weeks 3-4: Increase weight 5-10% when you hit top rep range
Weeks 5-6: Add 1-2 reps or increase weight again
Weeks 7-8: Push for PRs, add pauses/tempo work
Progression triggers:
- If you complete all sets at top rep range with good form, add 2.5-5lbs
- If stuck for 2 weeks, add volume (1 extra set) or change tempo
- Track weekly total reps per exercise
Recovery Guidelines
Daily:
- Sleep 7-9 hours
- Protein: 0.8-1g per lb bodyweight
- Hydration: 3-4L water
Weekly:
- Deload every 4th week (50% volume OR 70% intensity)
- Active recovery on rest days: walk, yoga, light mobility
Signs to take extra rest:
- Persistent soreness beyond 48h
- Decreased performance 2+ sessions
- Poor sleep quality
- Elevated resting heart rate
Modification Options
Beginner adjustments:
- Reduce sets to 3 instead of 4
- Use resistance bands for pull-up assistance
- Replace weighted exercises with bodyweight variations
Advanced progressions:
- Add drop sets on final set
- Incorporate rest-pause sets
- Increase tempo (3s eccentric, 1s pause)
- Add static holds
Equipment alternatives:
- No pull-up bar: inverted rows under table
- Limited dumbbells: increase reps/slow tempo/add pauses
Tracking Metrics
Weekly log:
- Exercise, weight, sets x reps
- RPE (Rate of Perceived Exertion, 1-10 scale)
- Bodyweight (Monday mornings)
- Progress photos (bi-weekly)
Monthly assessments:
- Max pull-ups
- Max push-ups (2 min)
- Max dumbbell press weight for 5 reps
- Waist and arm measurements
Success indicators:
- Strength increase: 10-15% by week 8
- Volume capacity: complete all prescribed sets
- Form quality: maintain technique at higher loads
- Visual changes: noticeable muscle development
Common Mistakes When Creating Workout Routines
Ignoring progressive overload timelines. Adding weight randomly or when it “feels right” creates inconsistent progress. Effective programs specify exactly when to increase load: hit top of rep range for all sets with good form, then add 2.5-5lbs. Programs should detail week-by-week progression (weeks 1-2 establish baseline, weeks 3-4 increase weight 5-10%, weeks 5-6 add volume).
Generic exercise selection without equipment constraints. Getting a program that lists barbell exercises when you only have dumbbells wastes time. Home workouts need different exercises than gym programs. Specify exact equipment (dumbbells only, resistance bands, pull-up bar, full gym access) to get realistic routines with appropriate exercise substitutions.
Skipping warm-up and mobility work. Going straight into heavy sets, especially training at home without coaching, increases injury risk. Proper warm-ups (5-8 minutes of movement prep, scapular activation, light sets at 50% working weight) prime movement patterns and reduce strain on cold tissues. Programs should include specific warm-up protocols, not just “warm up first.”
Training through injuries without modifications. Working around shoulder pain, knee issues, or lower back strain requires specific exercise substitutions. Can’t do overhead pressing with shoulder impingement? Programs need alternative movements (landmine press, floor press) that maintain training stimulus without aggravating injuries. Generic programs ignore individual limitations.
Overlooking recovery protocols. Training 5 days per week at high intensity without matching recovery creates burnout and stalled progress. Programs should include sleep targets (7-9 hours), protein guidelines (0.8-1g per lb bodyweight), deload schedules (every 4th week at 50% volume), and signs you need extra rest (persistent soreness beyond 48 hours, decreased performance 2+ sessions).
Missing modification options for different fitness levels. Beginner programs often lack clear paths to advance. Getting stronger means you need different rep ranges, volume, and intensity over time. Programs should include beginner adjustments (reduce to 3 sets, use resistance band assistance for pull-ups) and advanced progressions (add drop sets, implement tempo work, increase training frequency).
Vague tracking metrics. Programs that say “track your progress” without specifying what to track make it hard to know if you’re improving. Effective routines specify weekly logs (exercise, weight, sets x reps, RPE), monthly assessments (max pull-ups, max dumbbell press weight), and success indicators (10-15% strength increase by week 8, complete all prescribed sets with good form).
Frequently Used Together
- Meal Planning - Match nutrition to training goals with macro targets and meal timing
- Morning Routine - Build consistent training schedule into daily habits
- Learning Goals - Structure skill development for complex movements like Olympic lifts