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AI-generated personalized weekly workout plan with BMR/TDEE calculations and PDF download.
Generate a personalized weekly workout plan powered by AI. Enter your age, weight, height, fitness goal, experience level, available days, and equipment. The tool calculates your BMR, TDEE, and optimal training volume, then produces a complete day-by-day exercise program with sets, reps, rest periods, and coaching notes — downloadable as PDF.
Follow these steps to generate a personalized, AI-powered weekly fitness program tailored to your body metrics and equipment.
Enter your physical metrics and goals
Input your age, weight, height, and fitness goal to allow the AI to calculate your BMR and TDEE. This ensures the training volume is optimized for your specific body type.
Select experience level and available equipment
Choose your current fitness level and specify whether you are training at a gym or home. This helps the tool select the most effective exercises for your environment.
Set your weekly training schedule
Indicate how many days per week you can commit to working out. The AI will distribute muscle groups and rest periods across your available timeframe.
Generate your personalized workout plan
Click the generate button to produce a complete day-by-day program. Review your custom sets, reps, and coaching notes provided for every exercise.
Download your plan as a PDF
Save your finished workout program as a PDF file for easy access during your training sessions. You can now track your progress using the AI-calculated targets.
Estimated time: PT2M
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