Documentation

Purpose

Workout Plan Generator creates a weekly training schedule from age, experience, goal, training frequency, session duration, and available equipment, with an exportable text plan.

Steps

  1. Select sex and enter age.
  2. Choose experience level, goal, days per week, and session duration.
  3. Mark available equipment and click "Generate Workout Plan".
  4. Review daily exercises, cardio suggestions, summary items, and notices.
  5. Click "Download Plan" to export the result.

How Results Work

  • The tool first tries to match a template for your experience and goal.
  • If an exact template is missing, it falls back to a close template and adjusts load.
  • Exercises are adapted automatically based on available equipment.
  • Age and duration influence set volume and cardio time suggestions.

Notes

  • Results are for planning reference and not medical advice.
  • If you have medical conditions or special recovery needs, consult a doctor or coach first.
  • All calculations run locally in your browser and do not upload your input data.

Training and Recovery Notes

Training Principles

  • Progressive Overload: Increase workload gradually to keep progressing.
  • Recovery Matters: Adaptation happens during rest, so sleep is essential.
  • Nutrition Support: Adjust protein, carbs, and fats based on your goal.
  • Stay Consistent: Visible progress usually appears after 8-12 weeks.

Warm-Up and Stretch

  • Before Training: Do 5-10 minutes of dynamic warm-up to raise readiness.
  • After Training: Do 5-10 minutes of static stretching for recovery.

Safety Tips

  • Assess your condition before starting a new program.
  • Technique quality should come before weight and reps.
  • Stop immediately if you feel sharp pain or abnormal discomfort.
  • Keep warm-up, hydration, and rest to lower injury risk.

Diet Suggestions

Fat-Loss Nutrition
  • Keep a moderate calorie deficit each day.
  • Prioritize protein to preserve lean mass.
  • Reduce ultra-processed, high-sugar, high-fat foods.
  • Increase vegetables and fiber for better satiety.
Muscle-Gain Nutrition
  • Use a small calorie surplus above maintenance.
  • Distribute enough protein across the day.
  • Use carbs around workouts to support output.
  • Keep healthy fats and micronutrients consistent.
Endurance Nutrition
  • Ensure enough carbs for longer aerobic sessions.
  • Use moderate protein to support recovery.
  • Track hydration and electrolytes for long sessions.
  • Adjust meal timing around training response.
Strength Nutrition
  • Keep protein intake stable for strength adaptation.
  • Use carbs on heavy days for better performance.
  • Refuel soon after training to improve recovery.
  • Maintain sleep and hydration to avoid overfatigue.