Free Workout Plan Generator: 2, 3 or 4 Days a Week (Gym, Home or No Equipment)
By Twaka team ·
The short answer: our free training plan generator builds a full week of workouts from three choices: your goal (build muscle, get stronger or general fitness), how many days you can train (2, 3 or 4), and your equipment (full gym, dumbbells and a bench, or bodyweight only). Every exercise comes with sets, reps and rest. No sign-up.
Worked example: the default plan
Open the tool and it starts on Build muscle, 3 days a week, full gym. That gives you three full body days, for example Monday, Wednesday and Friday.
Day 1: Full body A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 3 × 6-10 | 2 min |
| Bench press | 3 × 6-10 | 2 min |
| Barbell row | 3 × 8-12 | 60-90 s |
| Romanian deadlift | 3 × 8-12 | 60-90 s |
| Plank | 3 × 30-45 s | 60 s |
Day 2: Full body B: deadlift and overhead press (3 × 6-10), lat pulldown and walking lunge (3 × 8-12), hanging knee raise (3 × 10-15).
Day 3: Full body C: front squat and incline dumbbell press (3 × 6-10), then seated cable row, hip thrust and dumbbell curl (3 × 8-12).
Change any of the three choices on the plan generator to build your own week.
How the choices change the plan
Days per week. Two days gives you two full body sessions, for example Monday and Thursday. Three days gives you three full body sessions. Four days switches to an upper/lower split: Upper A, Lower A, Upper B, Lower B.
Goal. The rep ranges change with the goal:
- Get stronger: main lifts at 3 to 6 reps with 2 to 3 minutes' rest (5 to 8 reps on the bodyweight plan).
- Build muscle: main lifts at 6 to 10 reps (8 to 15 on the bodyweight plan), accessories at 8 to 12.
- General fitness: slightly higher reps, fewer sets on accessories, plus an 8-minute conditioning finisher at the end of each session.
Equipment. The movements stay similar, but the exercises change to match what you have. Full gym uses barbells and machines. Home uses dumbbells and a bench, like goblet squats and one-arm rows. Bodyweight uses moves like split squats, push-ups and rows under a sturdy table.
How to follow the plan
Leave a rep or two in the tank. On the build muscle plan, most sets should finish with one or two good reps left.
Progress with the rep range. When you hit the top of the range on every set with good form, add a little weight next session and start again at the bottom of the range. Can't add weight? Add a rep, slow the lowering, or add a pause.
Missed a session? Pick up where you left off with the next day in the plan. Don't squeeze two sessions into one.
Write it down. Progress only works if you know what you did last time. You can log between rest periods without slowing the session down.
Why the plan needs a log
A plan tells you what to do. A log tells you what you actually did, and what to beat next week. Without one, "add a little weight when you hit the top of the range" turns into guesswork.
The generator even shows Day 1 written as a Twaka log, so you can see how simple it is:
Back squat 3x6
Bench press 3x6
Barbell row 3x8
Romanian deadlift 3x8
Plank 3x30s
Add the weight you used, like Back squat 3x8 @ 80kg, and Twaka keeps the sets, reps and weight for you. Your end-of-workout recap shows total volume, PRs and how each lift moved. If you want to add up your week by hand, try our weekly volume calculator.
Frequently asked questions
How many days a week should a beginner lift?
Two or three full body days is a common place to start. You practise each lift more than once a week and still have time to recover. The number you can keep doing matters more than the perfect split.
Can I build muscle at home with just dumbbells?
Yes, for a good while. Dumbbells and a bench cover pressing, rowing, squatting and hinging. When your heaviest pair starts to feel easy, slow the lowering, add pauses, do more reps or switch to single-leg versions.
How many sets and reps should I do?
It depends on the goal. The generator uses around 3 to 6 reps on main lifts for strength, 6 to 12 for muscle, and a little higher for general fitness.
When should I add weight?
When you hit the top of the rep range on every set with good form. Add a little weight next session and work back up the range.
What if I miss a session?
Do the next day in the plan. One missed day doesn't undo anything.
Is a 3-day or 4-day plan better?
Whichever you'll actually stick to. In the generator, 3 days gives you full body sessions and 4 days gives you an upper/lower split.
Track this program in Twaka
Build your week on the free training plan generator, then log each session the way you'd say it. Twaka is a plain-English training tracker for iPhone, now on the App Store. Download Twaka on the App Store.
General training information, not medical or coaching advice. If you have an injury or a health condition, talk to a qualified health professional before starting a new program.
