A weekly workout plan generator asks a few quick questions about your level, schedule, kit and goal, then builds a 7-day plan from more than 3,000 real workouts, free and with no sign-up.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What does the weekly workout plan generator ask first?
The first question is "Is this your first plan?" You have two options: first plan, or coming back for the next week.
A first plan goes straight to the setup questions. If you're coming back, you answer five quick check-in questions first, so the builder can respond to how last week went:
- Which week are you starting (2 to 12)?
- How hard was last week, from 1 to 10?
- How tired or sore do you feel, from 1 to 10?
- How many sessions did you finish: all, most, about half or only a few?
- Do you have any pain or injury (yes or no)?
The reasoning behind each one is in our guide to the weekly workout check-in.
What are the five setup questions?
Everyone answers these, whether it is a first plan or a return visit.
| Question | Your options |
|---|---|
| Fitness level | Beginner, Intermediate, Advanced |
| Days a week | 2 to 6 |
| Equipment | Kettlebell, dumbbell, barbell, pull-up bar, pull-up rings |
| Session length | Short (about 15 min or less), medium (about 15 to 25), long (25 or more) |
| Main goal | Lose fat, build strength, general fitness, conditioning |
Bodyweight workouts are always included, so you can leave every kit box unticked and still get a full plan. Short on equipment? The one kettlebell home gym shows how far a single piece of kit goes.
What is the tactical advantage question?
The last question is "Want a tactical advantage on the week?" Say yes and your week starts on Sunday instead of Monday, because excuses always creep in on Monday.
Same number of workouts, only the start day changes. More in start your week on Sunday.
What do you get in your 7-day plan?
You get seven days, starting Sunday or Monday, with workouts spread across the week. Three workouts land on days 1, 3 and 5, and four land on days 1, 2, 4 and 5. No workout repeats, and the builder avoids back-to-back identical formats where it can.
Every day, including rest days, recommends 10,000 steps, which you can adjust per day from 0 to 30,000. Rest days also suggest about 10 minutes of stretching. Each training day is a normal workout card with its own timer.
On each day you can:
- change the "All reps" percentage for that workout only
- use "Find a workout" to search all workouts by name
- tap "Random swap"
- tap "Make rest day", or "Add a workout" to a rest day
"Shuffle the week" rebuilds the whole plan. Details are in find, swap or skip.
What happens to your plan afterwards?
Your answers aren't stored or sent anywhere, and the app doesn't save the plan or track progress. Refresh the page and the plan is gone, so copy or download it first, then log your sessions in any notes app or Word document.
The page also offers text you can paste into a Project in an AI tool such as Claude or ChatGPT. That tool is independent and does not represent Fatboy Fitness. See using AI with the weekly plan builder.
FAQs
Do I need an account?
No. There is no account and no sign-up, and the builder is free.
Is this the same as the workout builder?
No. "Build" in the site menu has two options, "Workout builder" (/#build) and "Weekly plan" (/#plan), and they are different tools. The weekly plan builds seven days at once.
Can I use it with no equipment?
Yes. Bodyweight workouts are always included, whatever kit you tick.
The bottom line
The generator is a short questionnaire that turns into a full week with timers, steps and rest days built in. Answer honestly, copy the plan somewhere safe and start on day 1. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- workout plan generator