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A FREE PLANNING TOOL

Make room for movement.

Build a sample week with at least three clearly named exercises each day. Choose your goals, days and equipment, then swap individual exercises or edit targets before printing the complete instructions and result-tracking lines.

Private by default: This tool runs in your browser. Changes are available immediately even on the published website, but are not saved after reload. Trainers and site owners can change the published exercise catalog later through a reviewed update and redeployment, until a secure admin editor is built. Your choices are not submitted. It is general activity planning, not medical advice or a personalized exercise prescription.

STEP 01 / YOUR WEEK

Choose your starting point

You can still choose routines needing no equipment.

SHAPE ME UP NOW - WEEKLY WORKOUT SHEET

STEP 02 / YOUR SAMPLE WEEK

Your movement week

Choose your preferences to generate three exercises for each scheduled day.

You can repeat a session, take additional rest days, or skip anything that does not feel appropriate. Stop if you feel unwell and consult a qualified professional when unsure.

NEED A DIFFERENT ROUTINE?

Explore every free workout.

Explore the library, swap exercises in your plan, and print the full instructions with a separate results line for each movement.

Open the workout library →

NEW - FREE ROTATING COACH

Record what you really achieved.

Get a different session each day, log actual repetitions, minutes and miles, and compare your weekly and monthly activity. Device saving is optional.

Try the Daily Workout Coach →

WANT A LONGER SESSION?

Upgrade from 3 movements to a full workout.

This quick weekly planner still has three editable exercises per day. For a complete strength, muscle gain or cardio session with seven or more exercises, use the full-session studio.

Open full training sessions →