🗓️ Workout Planner
Choose your goal and how many days a week you can train to get a weekly training split with exercises for each day — no gym membership required.
💪 Build Your Weekly Split
What is a Workout Planner?
It turns your training goal and available days a week into a structured weekly split — telling you which focus to train each day and which exercises to do. Fewer days available means fewer, bigger sessions; more days means the work is spread across more focused splits.
Use it to plan a week of training whether you're at home, in a hotel gym, or squeezing in a session between watches on deck. This tool is informational only, not medical or professional coaching advice — check with a qualified trainer or doctor before starting a new programme.
❓ Frequently Asked Questions
How does the workout planner choose my split?
It matches the split to how many days a week you can train. Two or three days a week gets a Full Body split so every muscle group is hit each session. Four days gets an Upper/Lower split. Five or six days gets a Push/Pull/Legs split, which spreads the volume across more focused sessions.
What's the difference between the strength, muscle, endurance, and general goals?
Strength emphasises heavy compound lifts like the squat, deadlift, and bench press. Muscle (hypertrophy) adds more accessory and isolation exercises for extra volume. Endurance swaps heavy lifting for circuits, intervals, and cardio-style movements. General gives a balanced mix of all of the above for overall fitness.
Can I follow this plan with limited equipment onboard?
Yes — many of the exercises listed (push-ups, planks, lunges, bodyweight squats, circuit work) need no equipment at all, which suits a boat's tight deck or cabin space. If you don't have barbells or machines, substitute dumbbells, resistance bands, or bodyweight variations of the same movement pattern.
Is this plan medical advice?
No. This tool is informational only and not medical or professional coaching advice. Check with a qualified trainer or doctor before starting a new exercise programme, particularly if you have an existing injury or health condition, or are training in a confined space at sea.