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Free tool

Free Workout Generator

Choose your level, time and equipment and get a workout you can start right now, plus a weekly schedule with rest days built in. No sign-up, nothing to download.

No account needed. Works in your browser.

Build your workout

Equipment you have (optional)

Daily quest

Rising Oath

  • About 19 min
  • 5 exercises
  • Rest 60 sec between sets

  1. Knee Push-ups 2 × 7 reps

    Knees down, hips in line with shoulders, lower with control.

    Easier: Incline Push-ups · Harder: Push-ups

  2. Squats 2 × 11 reps

    Feet about shoulder width, sit back and down, knees track over toes.

  3. Calf Raises 2 × 14 reps

    Rise onto the balls of your feet, pause at the top, lower slowly.

  4. Supermans 2 × 8 reps

    Lift arms and legs a few inches, pause, and lower with control.

  5. Butt Kicks 2 × 20 sec

    Quick jog in place, heels toward your glutes.

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Your week

Weekly training schedule
DayFocusQuest
MonFull bodyGilded Trial (about 20 min)
Push-ups 3 × 7 reps; Wall Sit 2 × 20 sec; Glute Bridges 2 × 11 reps; Sit-ups 2 × 11 reps; Butt Kicks 2 × 20 sec
WedFull bodySilent Trial (about 20 min)
Knee Push-ups 3 × 7 reps; Lunges 2 × 7 reps; Calf Raises 2 × 14 reps; Bicycle Crunches 2 × 14 reps; High Knees 2 × 20 sec
FriFull bodyStorm Circuit (about 20 min)
Knee Push-ups 3 × 7 reps; Reverse Lunges 2 × 7 reps; Calf Raises 2 × 14 reps; Supermans 2 × 8 reps; High Knees 2 × 20 sec

Rest on the other 4 days of the week. Rest days are part of the plan.

Optional next step

Turn this into a daily quest

Rankbound is a free iPhone app that turns training into an RPG. It does not import this workout, so pick the same exercises when you build your own daily quest from its 45-exercise library.

Download Free on the App Store (opens in a new tab)

No account. No subscription required. Just train and level up.

How the generator builds your workout

There is no AI and no server behind this tool. It is a set of rules applied to a curated list of 45 bodyweight and cardio exercises, so the same choices always give the same workout. That also means you can see exactly why you got what you got.

First it removes anything your level or equipment does not allow. Then it fills the session with a balance of pushing, pulling or hinging, leg work, core and a little cardio, depending on the focus you pick. Targets start from sensible defaults and are scaled down for beginners and up for advanced lifters, and the number of sets is adjusted until the session lands close to the time you asked for.

Every exercise lists an easier and a harder option when one is available, so you can adjust on the spot instead of skipping the move.

Built-in limits

Beginner workouts are capped at 18 working sets, never include more than two jumping exercises, and use 60 seconds of rest. Beginner weeks are capped at four training days. Switch on low impact to remove every jumping move.

A short session can still be hard. If any exercise hurts, stop and skip it. This tool cannot see you, your history or your injuries, so treat the result as a starting point, not a prescription.

Using your workout

Warm up first, do the exercises in order, and rest as listed. When a target feels easy for every set, try the harder version or add a rep or two next time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activity on at least 2 days a week for adults, and the weekly plan is built around that.

Example workouts

Here are three results from the generator, one per level, so you can see what to expect before you change anything.

Beginner, 15 minutes, full body

Gilded Circuit

  • About 16 min
  • 4 exercises
  • Rest 60 sec between sets

  1. Knee Push-ups 2 × 7 reps

    Knees down, hips in line with shoulders, lower with control.

    Easier: Incline Push-ups · Harder: Push-ups

  2. Lunges 2 × 7 reps

    Long step forward, lower your back knee toward the floor, push back up.

    Easier: Reverse Lunges

  3. Calf Raises 2 × 14 reps

    Rise onto the balls of your feet, pause at the top, lower slowly.

  4. Bicycle Crunches 2 × 14 reps

    Slow, alternating elbow-to-knee; avoid yanking your head.

    Easier: Crunches

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Intermediate, 20 minutes, upper body

Ember Oath

  • About 22 min
  • 5 exercises
  • Rest 50 sec between sets

  1. Wide Push-ups 2 × 10 reps

    Hands a little wider than shoulders, elbows angled back, not flared.

    Easier: Knee Push-ups

  2. Push-ups 2 × 10 reps

    Hands under shoulders, body in one line, chest toward the floor.

    Easier: Knee Push-ups

  3. Pike Push-ups 3 × 8 reps

    Hips high in an upside-down V; bend elbows and lower the top of your head toward the floor.

    Easier: Push-ups

  4. Supermans 3 × 12 reps

    Lift arms and legs a few inches, pause, and lower with control.

  5. Diamond Push-ups 3 × 8 reps

    Hands close under your chest; lower slowly and keep elbows near your ribs.

    Easier: Push-ups

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Advanced, 20 minutes, lower body

Ember Trial

  • About 22 min
  • 5 exercises
  • Rest 45 sec between sets

  1. Sumo Squats 2 × 20 reps

    Wide stance with toes turned out; keep your chest tall as you lower.

  2. Reverse Lunges 2 × 13 reps

    Step back and lower; most of your weight stays on the front leg.

    Easier: Squats · Harder: Lunges

  3. Glute Bridges 2 × 20 reps

    Lie on your back, feet flat, press through your heels to lift your hips.

  4. Squats 2 × 20 reps

    Feet about shoulder width, sit back and down, knees track over toes.

  5. Plank 3 × 40 sec

    Forearms down, body in a straight line; do not let your hips sag.

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Frequently Asked Questions

Is the workout generator really free?

Yes. There is no sign-up, no paywall and no limit on how many workouts you generate.

Do I need any equipment?

No. With nothing selected, every exercise is bodyweight only. You can optionally tick a pull-up bar or sturdy low bar, a bench, chair or step, or a jump rope to unlock more exercises.

How long should I rest between sets?

Each workout lists its rest time. Beginners get 60 seconds, intermediate workouts 50 seconds and advanced workouts 45 seconds. Rest a little longer if your form starts to slip.

How often should I train?

The U.S. Physical Activity Guidelines recommend muscle-strengthening activity on at least 2 days a week for adults. The weekly plan lets you pick 2 to 6 days and always leaves rest days, with beginners capped at 4.

Is this medical or professional training advice?

No. It is a general, rule-based tool. Talk to a doctor before starting a new exercise program, especially if you have a health condition or injury, and stop if anything causes pain.

Sources and notes

This tool is a general, rule-based guide and not medical advice or personal training. Talk to a doctor before starting a new exercise program, and stop if anything causes pain. Last updated November 10, 2026.

Turn your training into an RPG.

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