About My Buddy Workout
A free workout plan generator built for lifters who want structure without friction. No account. No app. No complexity. Just generate, edit, and train.
What the tool does
My Buddy Workout generates personalised workout programs based on your schedule, equipment, and training style. Select a split type — Full Body, Push Pull Legs, Upper/Lower, or Dumbbell — choose how many days per week you can train, pick your equipment, and the generator builds a complete program with strength work, accessory exercises, and core.
Every plan includes compound strength movements first (5×5 sets), followed by accessory build work (3×12–15), with a core finisher at the end of each session. After generation, every exercise is editable inline. Add your own movements, adjust sets and reps, rename day cards. Export the final plan as a PNG image or CSV file to take to the gym or add to your training log.
The tool also includes a manual workout builder for lifters who prefer to build their own plan from scratch rather than using auto-generation. Both tools are completely free with no feature gates.
Who it's for
My Buddy Workout is built for intermediate and advanced lifters who know what training style they want to run but want the structure generated quickly. It's not designed to teach you how to lift — it's for people who understand the basics and need a well-structured program that covers volume, frequency, and exercise selection without spending an hour programming it manually.
It's also useful for:
- Home gym users who train with dumbbells or kettlebells and want a structured program
- Lifters transitioning between splits (e.g., from full-body to PPL) and want a ready-made starting point
- Personal trainers building client programs quickly
- Anyone who wants to try a different training split before committing to it long-term
Our mission
The goal is straightforward: make high-quality workout planning fast, free, and private. There are excellent paid apps for tracking and programming, but many lifters don't need cloud sync, community features, or progress tracking — they need a solid program they can take to the gym today.
My Buddy Workout generates a complete program in seconds, requires no account creation, stores no personal data, and works on any device. The tool is deliberately minimal. Every feature serves the core purpose: generate, edit, export, train.
How the generator works
The exercise selection algorithm prioritises compound movements for the Strength block, picking from a curated database of barbell, dumbbell, cable, machine, kettlebell, and bodyweight exercises. Equipment filters restrict selection to what you actually have available.
Within each session, the generator uses a frequency-balancing algorithm to ensure muscle groups are distributed evenly across the training week. In a 6-day PPL, for example, the same compound exercises won't repeat across identical sessions — both Push sessions will have distinct primary strength movements while still working the same muscle groups.
Volume is scaled to session duration: a 45-minute session gets fewer exercises than a 90-minute session, maintaining appropriate density without overloading either.
The weekly volume panel that appears after generation shows total direct sets per muscle group category, giving you a quick sanity check for balance across the program.