GentleTools Fitness

Free Workout Plan Generator

Build a practical weekly resistance-training plan from your goal, available time, experience and equipment — with a deterministic safety gate before any plan is created.

Quick equipment setup

Optional shortcuts only. No equipment is selected until you choose a preset or tick items yourself.

Equipment available

Bodyweight exercises are always available. Select anything else you can reliably use.

Injuries, limitations & current safety

Normal injuries and limitations do not block plan generation. They switch the generator to a lower-volume conservative mode. Use “Movements to exclude” below for any specific movement you know you should avoid.

Injury / limitation areas — plan still generates

Select every area that is relevant. These choices reduce volume and effort; they are not diagnoses and do not automatically guess which exact movement is safe for you.

Urgent warning signs — only these pause generation

These are not the normal injury list. If one applies right now, a generic workout generator should not try to work around it.

Movements to exclude

Optional. Excluded movements are removed from the plan. The planner will refill sessions with other available patterns whenever possible instead of failing because one pattern is unavailable.

No account required. No sample plan is inserted. A generated plan is saved only when you choose Save plan.

What this tool does

The generator selects exercises from one shared GentleTools exercise library, creates a 2–6 day weekly structure, adjusts sets and effort to your goal, and applies the same GREEN / YELLOW / RED safety rules intended for the future Fitness App. It is rules-based rather than AI-generated.

How to use it

  1. Choose your goal, experience, training days and session length.
  2. Select the equipment you actually have. Bodyweight exercises are always available.
  3. Complete the current safety check. RED inputs stop generation; YELLOW inputs use a conservative lower-volume mode.
  4. Optionally exclude movement patterns you personally want to avoid or have specifically been told to avoid.
  5. Review the plan, then save it locally, print it to PDF, or export a standalone HTML copy.

Important limitations

The generator does not diagnose injuries or decide that an exercise is medically safe for a specific condition. Its safety gate is conservative and based only on the inputs you provide. Professional restrictions, worsening symptoms and RED warning inputs take priority over any generated plan.

Frequently asked questions

Is this an AI workout plan?

No. The free generator uses deterministic rules and a shared exercise library. This keeps the output predictable and testable before any future AI layer is added.

What happens if I report current pain or an ongoing injury?

Moderate current pain, an ongoing or recovering injury, or professional restrictions switch the generator to a conservative mode. Severe pain or selected warning signs stop plan generation.

Does the generator decide which exercises are safe for my injury?

No. It does not diagnose an injury or infer medical restrictions from an injury name. You can explicitly exclude movements, and professional restrictions should take priority over generic training suggestions.

Why can a plan fail when I choose four or more days?

The generator refuses to pretend an incomplete exercise pool is a balanced split. If your equipment cannot support enough movement patterns for the selected schedule, it asks you to add available equipment or reduce training days.