Weekly Workout Planner
Choose your days, goal and equipment, get a full week of workouts · free, no signup
See Weekly Workout Planner in action
Weekly Workout Planner
Pick your goal (general fitness, fat loss, muscle, strength or endurance), your level, minutes per session, equipment and the days you can train. The planner spreads full-body, upper/lower or push/pull/legs workouts sensibly across your week and fills each day with exercises.
Swap any day's exercises, open a day in the voice-coached Workout Builder, copy or print the whole week.
Key features
Smart splits
1 to 7 days a week.
Goal, level and equipment aware
Right exercises, sets and reps.
Swap exercises
One tap.
Start any day with the voice coach
Opens the builder.
Copy and print
Take it to the gym.
How to use it
- Select your goal, level, time and equipment.
- Tick the days you can train.
- Press Build my week.
- Swap, copy or start a day.
Worked example
Example
4 days, muscle goal, home equipment, 45 minutes: Upper, Lower, Upper, Lower, with rest days between.
Who uses this tool
Beginners
No guesswork.
Busy people
Plan around your schedule.
Gym-goers
A fresh weekly plan.
Tips for the best results
- Keep at least one rest day.
- Repeat the same week for 3 to 4 weeks.
Common mistakes to avoid
- Training the same muscles on consecutive days.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
Can I change the plan?
Yes: swap any day's exercises or rebuild it.
Is it free and private?
Yes. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.