Pick your split, set your schedule, and generate a complete program with compound strength work, accessories, and core — all in under 10 seconds.
23456
Weekly Volume
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Direct sets by category. Use this as a quick balance check, not an exact recovery score.
My Buddy Workout is a free workout plan generator built for lifters who want structure without complexity. Select from three proven training splits — Full Body, Push Pull Legs, or Upper/Lower — configure your schedule and equipment, and generate a complete weekly program in seconds. Every plan is built around compound movements for strength, followed by targeted accessory work and core. No account needed, no data stored, nothing to install.
Three split types, one generator
Full Body — hit everything 3× a week, maximum efficiency
PPL — Push / Pull / Legs, 3 or 6 days, ideal for intermediates
Upper/Lower — 4-day split, the sweet spot for most lifters
How the generator works
Pick your workout type, days per week, session duration, and equipment
Compound strength movements are always placed first — squats, presses, rows
Accessory build work fills the remaining time intelligently
Core is included in every session automatically
Edit any exercise, set, or rep range inline after generation
Export and use anywhere
Export as a PNG image — share or screenshot for the gym
Export as CSV — open in Excel, Google Sheets, or any planner
No account required, no data stored, fully private
Works on mobile — generate on your phone before you train
Frequently Asked Questions
If you have 3 days: Full Body. If you have 4 days: Upper/Lower. If you have 5–6 days and at least 6 months of training experience: PPL.
Yes — selecting a different type updates the generator settings. Your previous plan remains visible until you hit Generate again.
The generator prioritises compound movements in the Strength block (5×5 sets), then picks accessory isolation work for the Build block (3×12–15), and finishes with a Core movement. Exercises are shuffled each generation, so you get variety with every run.
After generating, a volume panel appears showing total direct sets per muscle group category (Push, Pull, Legs, Core). It gives you a quick sanity check for balance — if one category is dramatically low, consider adding a set or two in that area.
Yes. Each day card has an "Add exercise" input at the bottom of every section. Type any exercise name and press Enter or click +. Custom exercises are included in the plan but won't be counted in the volume tracker.
Completely free. No account, no paywall, no subscription. Generate, edit, and export as many plans as you need.
This tool is for informational purposes only and does not constitute medical or professional fitness advice. Always consult a qualified professional before starting a new training program.
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