Workout Builder — Create and Share Exercise RoutinesWorkout Builder
Design your perfect workout routine with a free workout builder that makes it simple to organize exercises, sets, reps, and rest periods into a clean, shareable plan. Whether you are a personal trainer creating programs for clients, a fitness enthusiast planning your own gym sessions, or a beginner looking for structure, this tool adapts to your needs. Choose a target muscle group, set the difficulty level, and add exercises with detailed rep ranges, weights, and rest intervals. Include warmup and cooldown notes so every session starts and ends the right way. Share your finished workout with a single link — perfect for sending to training partners, posting in group chats, or giving clients a professional-looking plan they can follow on their phone at the gym. No signup required, no app to install — pick a template, build your routine, and start training smarter today.
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Full Body Strength
Full BodyIntermediate
50
min
6 exercises
Warmup
5 minutes of light jogging or jump rope, followed by arm circles and leg swings.
Exercises
1
Barbell Squat
4 × 8-10Rest: 90s135 lbs
Full depth — below parallel
2
Bench Press
4 × 8-10Rest: 90s115 lbs
Control the descent
3
Bent-Over Row
3 × 10-12Rest: 60s95 lbs
Squeeze shoulder blades
4
Overhead Press
3 × 8-10Rest: 60s65 lbs
5
Romanian Deadlift
3 × 10-12Rest: 60s115 lbs
Slight knee bend
6
Plank
3 × 45 secondsRest: 30sBodyweight
Keep hips level
Cooldown
5 minutes of static stretching — hold each stretch for 20-30 seconds.
Tips & Notes
Focus on controlled movements. If the weight is too heavy to maintain form, go lighter.
Create in 3 Simple Steps
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Everything You Need
Workout Builder comes packed with powerful features.
Exercise Details
Add exercises with sets, reps, rest time, and optional weight so every detail of your routine is clearly documented.
Target Muscle Groups
Tag your workout with a target area — full body, upper body, lower body, core, or specific muscle groups.
Difficulty Levels
Mark routines as beginner, intermediate, or advanced so anyone can find the right workout for their level.
Warmup & Cooldown
Add dedicated warmup and cooldown sections to ensure your routine covers the complete session from start to finish.
Shareable Plans
Publish your workout and share it with a link. Clients, friends, and training partners can view it on any device.
Multiple Templates
Start with a full-body, HIIT, upper-body, or home workout template and customize from there.
Choose Your Template
Full Body Strength
Full BodyIntermediate
50
min
6 exercises
Warmup
5 minutes of light jogging or jump rope, followed by arm circles and leg swings.
Exercises
1
Barbell Squat
4 × 8-10Rest: 90s135 lbs
Full depth — below parallel
2
Bench Press
4 × 8-10Rest: 90s115 lbs
Control the descent
3
Bent-Over Row
3 × 10-12Rest: 60s95 lbs
Squeeze shoulder blades
4
Overhead Press
3 × 8-10Rest: 60s65 lbs
5
Romanian Deadlift
3 × 10-12Rest: 60s115 lbs
Slight knee bend
6
Plank
3 × 45 secondsRest: 30sBodyweight
Keep hips level
Cooldown
5 minutes of static stretching — hold each stretch for 20-30 seconds.
Tips & Notes
Focus on controlled movements. If the weight is too heavy to maintain form, go lighter.
Full BodyUse Template
Upper Body Power
Upper BodyIntermediate
45
min
7 exercises
Warmup
5 minutes on the rowing machine, then band pull-aparts and shoulder dislocations.
Exercises
1
Incline Dumbbell Press
4 × 8-10Rest: 90s50 lbs each
Slight incline — 30 degrees
2
Pull-Ups
4 × 6-8Rest: 90sBodyweight
Full range of motion
3
Dumbbell Shoulder Press
3 × 10-12Rest: 60s35 lbs each
4
Cable Row
3 × 10-12Rest: 60s120 lbs
Squeeze at the top
5
Lateral Raises
3 × 12-15Rest: 45s15 lbs each
Slight bend in elbows
6
Bicep Curls
3 × 10-12Rest: 45s25 lbs each
7
Tricep Dips
3 × 10-12Rest: 45sBodyweight
Lean slightly forward
Cooldown
Stretch chest, lats, triceps, and shoulders for 5 minutes.
Tips & Notes
Alternate between push and pull movements to stay balanced.
Upper BodyUse Template
Lower Body Builder
Lower BodyIntermediate
50
min
6 exercises
Warmup
5 minutes on the stationary bike, then bodyweight squats and hip circles.
Exercises
1
Back Squat
4 × 6-8Rest: 120s185 lbs
Brace core, full depth
2
Leg Press
3 × 10-12Rest: 90s270 lbs
Feet shoulder-width apart
3
Walking Lunges
3 × 12 per legRest: 60s40 lbs each
Long strides
4
Leg Curl
3 × 10-12Rest: 60s80 lbs
Slow eccentric
5
Calf Raises
4 × 15-20Rest: 45s135 lbs
Full range of motion
6
Glute Bridge
3 × 12-15Rest: 45s135 lbs
Squeeze at the top
Cooldown
Foam roll quads, hamstrings, and glutes. Stretch hip flexors.
Tips & Notes
Drive through the heels on all pressing movements. Keep your core braced.
Lower BodyUse Template
Core Blast
CoreIntermediate
30
min
6 exercises
Warmup
Cat-cow stretches and 2 minutes of light jumping jacks.
Exercises
1
Plank
3 × 60 secondsRest: 30sBodyweight
Keep body in a straight line
2
Bicycle Crunches
3 × 20 per sideRest: 30sBodyweight
Slow and controlled
3
Hanging Leg Raises
3 × 10-12Rest: 45sBodyweight
Minimize swinging
4
Russian Twists
3 × 20 totalRest: 30s15 lbs
Feet off the ground
5
Dead Bug
3 × 10 per sideRest: 30sBodyweight
Press lower back into floor
6
Side Plank
2 × 30 seconds per sideRest: 30sBodyweight
Stack feet or stagger
Cooldown
Child's pose and cobra stretch for 3 minutes.
Tips & Notes
Quality over quantity — focus on engaging the core throughout every rep.
Core BlastUse Template
HIIT Burn Circuit
Full BodyAdvanced
25
min
6 exercises
Warmup
3 minutes of high knees and arm swings to elevate your heart rate.
Exercises
1
Burpees
3 × 10Rest: 30sBodyweight
Full extension at the top
2
Box Jumps
3 × 12Rest: 30sBodyweight
Step down, do not jump down
3
Mountain Climbers
3 × 20 per sideRest: 20sBodyweight
Fast pace
4
Kettlebell Swings
3 × 15Rest: 30s35 lbs
Hip hinge, not squat
5
Jump Squats
3 × 12Rest: 30sBodyweight
Land softly
6
Battle Ropes
3 × 30 secondsRest: 30s
Alternating waves
Cooldown
Walk for 3 minutes, then stretch hamstrings, quads, and hip flexors.
Tips & Notes
Push hard during work intervals, rest completely during rest periods. Complete 3 rounds.
HIIT CircuitUse Template
Beginner Full Body
Full BodyBeginner
35
min
5 exercises
Warmup
5 minutes of walking in place and gentle stretching.
Exercises
1
Bodyweight Squat
3 × 10Rest: 60sBodyweight
Sit back like sitting in a chair
2
Push-Ups (or Knee Push-Ups)
3 × 8-10Rest: 60sBodyweight
Keep core tight
3
Dumbbell Row
3 × 10 per armRest: 60s15 lbs
Brace on a bench
4
Glute Bridge
3 × 12Rest: 45sBodyweight
Squeeze at the top
5
Plank
3 × 20-30 secondsRest: 45sBodyweight
Build up time gradually
Cooldown
Slow walk for 2 minutes, then stretch all major muscle groups.
Tips & Notes
Start with lighter weights and focus on learning proper form. Rest longer if you need to.
Beginner StarterUse Template
Push Day (PPL Split)
ChestAdvanced
55
min
7 exercises
Warmup
Band pull-aparts, rotator cuff warm-up, and light push-ups.
Exercises
1
Flat Barbell Bench Press
4 × 6-8Rest: 120s155 lbs
Arch back slightly, retract scapula
2
Incline Dumbbell Press
3 × 8-10Rest: 90s55 lbs each
30-degree incline
3
Overhead Press
4 × 8-10Rest: 90s85 lbs
Strict form, no leg drive
4
Cable Flyes
3 × 12-15Rest: 60s25 lbs each
Squeeze at center
5
Lateral Raises
4 × 12-15Rest: 45s20 lbs each
Controlled tempo
6
Overhead Tricep Extension
3 × 10-12Rest: 45s50 lbs
Cable or dumbbell
7
Tricep Pushdowns
3 × 12-15Rest: 45s40 lbs
Squeeze at the bottom
Cooldown
Stretch chest, shoulders, and triceps for 5 minutes.
Tips & Notes
Progressive overload — try to add weight or reps each week.
Push Pull LegsUse Template
Home Bodyweight Workout
Full BodyBeginner
30
min
7 exercises
Warmup
March in place for 2 minutes, then arm circles and hip openers.
Exercises
1
Push-Ups
3 × 10-15Rest: 45sBodyweight
Modify on knees if needed
2
Bodyweight Squat
3 × 15Rest: 45sBodyweight
Sit back, chest up
3
Reverse Lunges
3 × 10 per legRest: 45sBodyweight
Step back, not forward
4
Plank
3 × 30-45 secondsRest: 30sBodyweight
5
Glute Bridge
3 × 15Rest: 30sBodyweight
Squeeze glutes at top
6
Superman Hold
3 × 20 secondsRest: 30sBodyweight
Arms and legs off the floor
7
Jumping Jacks
3 × 30Rest: 30sBodyweight
Keep a steady pace
Cooldown
Walk around the room for 2 minutes. Stretch quads, hamstrings, and shoulders.
Tips & Notes
No gym needed — just a clear floor space. Repeat the circuit twice for a longer session.
Home (No Equipment)Use Template
Perfect For
See how others use Workout Builder
Personal Trainers
Build professional workout plans for clients and share them with a link instead of printing paper sheets.
Gym Sessions
Plan your own gym routine in advance so you walk in knowing exactly what to do and for how long.
Home Workouts
Create equipment-free routines you can follow anywhere, with bodyweight exercises and minimal rest.
Group Fitness
Share a single workout link with your running club, study group fitness session, or training partner.
Beginners
Use a beginner template as a starting point and learn proper exercise structure with sets, reps, and rest.
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Frequently Asked Questions
Yes. There is no fixed exercise database — type any exercise name you want and add sets, reps, rest, and weight as needed.
Yes. Once your workout is published, you get a shareable link that anyone can open on their phone, tablet, or computer.
Completely free — no signup, no app, no subscription. Build your workout, publish it, and share the link.
Yes. Each workout can be tagged as beginner, intermediate, or advanced, and the published view displays a visual difficulty indicator.
Yes. There are dedicated fields for warmup instructions, cooldown notes, and general tips so your routine covers the full session.
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