Evidence-aware · beginner-first · no miracle claims
The workout builder: pick a goal and a week, get your plan
In one line: Choose a goal - feel better, build muscle or build strength - and how many days you can train. The builder assembles a full week from the exercise library, links included.
Plans fail in the planning, not the doing: too many days, too many exercises, no progression rule. This builder gives you the opposite - a small number of proven moves, a weekly structure that fits the days you actually have, and one rule for getting stronger. Every exercise links to its taught page in the exercise library.
Build it
How the plans work
Feel better (3 days) - three full-body days you can keep forever: one squat pattern, one push, one pull, one hinge or core move, and easy conditioning. The habit is the goal; the fitness follows it.
Build muscle (4 days) - upper/lower split, two of each, 8-15 rep sets taken close to tired. Muscle grows from steady work near the edge, not from annihilating yourself once a month.
Build strength (3 days) - heavier fives on the big patterns, longer rests, harder variations as you progress. Strength is a skill: frequent, crisp practice beats occasional heroics.
The progression rule is always the same. When the top of a rep range feels easy two sessions in a row, add one rep or a little weight. That is the entire secret, and it works for years.
This is a starting template for healthy adults, not medical advice; numbers are approximate and results are not guaranteed. New to training entirely? Read starting from zero first, then come back. The warm-up routine lives on how to warm up; the plate maths lives with the calculators.
Sources
Keep going
Related on this desk.
General information, not medical advice. If you have a health condition, have been inactive for a long time, or something hurts sharply, talk to a qualified health professional first.