Weight calculator
Heavy carries as a percent of body weight, and bar loading
Plates per side use 45, 35, 25, 10, 5 and 2.5 lb. Your hex bar, trap bar and standard bar are 45 lb. The squat bar is 35 to 65 lb depending on which one you take, so set it here each time.
Hidden exercises
You disliked these, so they never appear in generated workouts. Restore one to bring it back.
Recent sessions
Eating for fat loss
Enter your weight to see a protein range.
Aim for a modest deficit of roughly 300-500 kcal a day below maintenance. Aggressive cuts cost muscle.
This tool builds general training plans from a fixed exercise library. It does not diagnose or treat any condition and does not replace guidance from a licensed healthcare provider. Weights shown are starting points from your own logs. Adjust to how the set actually feels.
Your progress at a glance
Log a lift
Sessions you save from the plan are logged automatically with the weight you used. Add older workouts here, with sets and reps if you have them. Use the same weight convention each time for an exercise, such as per hand.
Progress chart
Training days per week
Logged entries
Your log lives in this browser only. Export a backup now and then, or to move to another device.
Import watch workouts
Files are read in your browser and never uploaded. Only workout summaries (time, length, calories, heart rate, distance) are kept, not GPS tracks or second-by-second data.
How to get your Samsung watch data
- Open the Samsung Health app on your phone, tap the menu (three lines), then Settings.
- Choose Data management (older versions: Privacy settings), then Download personal data.
- Select the Exercise category, request the download, and save the ZIP from the email Samsung sends.
- Drop the ZIP here. You can also drop the CSV or JSON from inside it.
- Workouts exported from other apps as TCX or GPX files also work.
- Samsung stores times in UTC with a time offset. If your workout times look off by some hours, set the time shift below and import again.
How to get your Apple Watch data
- On your iPhone, open the Health app. Your Apple Watch workouts are stored there.
- Tap your picture or initials at the top right, scroll to the bottom, then tap Export All Health Data and Export. It can take a few minutes.
- Choose where to send the file: Save to Files, AirDrop to your computer, or email it to yourself. You get a file named export.zip.
- Drop export.zip here without unzipping it. You can also drop the export.xml from inside it.
- The file can be hundreds of megabytes because it holds all your health data. It is read on your device and can take a minute or two. Only workout summaries are kept.
- Apple stores each workout with the time zone it happened in, so you do not need the time shift for Apple files.
- Strength workouts show as Strength training, and walks, cycling, swims and other types keep their own names.
- If you use an app that exports single workouts as TCX or GPX files, those work too.
Your watch workouts
Active minutes per week
Average heart rate per workout
Calories per workout
Recent workouts
Watch numbers such as calories and heart rate are estimates from the watch. They are for tracking trends, not medical measurement.
Equipment sets
A set is a list of equipment. Give each day of the week its own set in the weekly schedule, for example Full gym on Monday and Home on Tuesday.
Check what is in this set. Use the star to mark favorite equipment, and the generator will lean toward it.
Add your own equipment
Exercise likes and dislikes
Like or dislike exercises, and add your own, in the Exercises tab. Disliked exercises are never recommended.
Exercises you like and dislike
Liked exercises show up more often. Disliked exercises are never recommended. Changes apply the next time you generate, and they are saved with your login. Use Add video to link an example video (paste a YouTube link) from the NASM playlist or channels.
Add your own exercise
Custom exercises join the generator like the built-in ones and follow your foot and vertigo filters.