Workout schedule builder

Lay out the shape of your training week, day by day. Start from a simple walking, yoga, or Pilates week, one of the gym splits on this site, or build your own from scratch, then adjust anything: add a day, swap a type, or turn any day into rest or active rest.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

Legs and Lower are treated as the same thing here, same as the workout types reference elsewhere on this site, so both use the same color.

A Custom day lets you tag which muscles it covers, chest, shoulders, whatever fits, the same 12 used on the exercise library's filter. Tag it and a label gets suggested for you; type your own instead any time, it's yours from then on.

This sets the shape of your week, not the exercises. Picking specific exercises for each gym day happens in the Workout Builder, which uses this same week.

This is general information, not personalized medical or training advice. Check with a doctor before starting a new exercise program, especially with an existing injury or medical condition.