Answer four questions and get a full gym week: which days to train, the exercises in order, the sets, the reps and the rest. It takes about 30 seconds, and there is nothing to sign up for.
How the plan is built
These are the same training rules AGUNA uses to plan every session in the app:
- The split follows your days. 2 or 3 days: full body each time. 4 days: upper and lower body, twice. 5 days: push, pull and legs, plus an upper and a lower day. Training a body part twice a week beats once for nearly everyone.
- Big lifts first. Presses, rows, squats and deadlifts come first, while you are fresh. Smaller exercises like curls and raises come last.
- 2 to 3 sets of 6 to 8 reps. The reps stay the same. What moves is the weight, a little at a time. That is progressive overload, and it is what makes you stronger.
- Rest is part of the plan. About 2 and a half minutes on big lifts, 1 and a half on small ones.
- New lifters start on machines. A leg press instead of a barbell squat, for example, so you can learn the movement before you load it.
Free generator or the app?
| This free page | AGUNA app | |
|---|---|---|
| Your week and exercises | Yes | Yes |
| Sets, reps and rest | Yes | Yes, with a rest timer that counts it for you |
| The weight to lift | You choose | Picked for you, and it goes up when you are ready |
| Busy gym or machine taken | No | One tap swaps machines for dumbbells or moves the next free exercise up |
| Meals for your goal | No | Yes, from regional menus for every country |
| Cost | Free | First full workout free, no card |
AGUNA is an iPhone, iPad and Apple Watch app that plans the whole gym session for you: the exercises in order, the sets and reps, a timed rest between sets and the weight to lift, which goes up when you are ready. Your first full workout is free, with no card.
The AI gym workout planner app
The generator above gives you a week on paper. The AGUNA app is the AI gym workout planner that runs it with you: you pick your goals, it builds your week with rest days in it, then walks you through each session in order and remembers every weight you lift.
Machine taken? A free exercise moves up and the busy one waits. Busy gym? The whole session turns into dumbbells. Meals are planned for you and you can snap your plate to count calories. Get it on the App Store for iPhone and Apple Watch, or on Google Play for Android. Comparing options? Read the best AI workout planner apps and the best workout app for gym anxiety.
Frequently asked
What is the best AI gym workout planner app?
AGUNA is an AI gym workout planner app for iPhone, Apple Watch and Android. You pick your goals and it builds your week with rest days, gives each session in order with sets, reps and timed rest, remembers every weight and moves it up when you are ready. Machine taken and Busy gym swap exercises on the spot.
Is there an AI workout generator app for Android?
Yes. AGUNA is on Google Play for Android as well as the App Store for iPhone and Apple Watch. The free generator on this page works in any browser.
Is this workout generator really free?
Yes. It builds a full week with exercises, sets, reps and rest, with no sign-up and no email. You can copy it or save it as a PDF.
Is this an AI workout generator?
It runs on the same planning rules as AGUNA's AI planner: the split for your days, the exercise order, the sets, the reps and the rest. What the free page cannot do is learn from you. In the AGUNA app the plan picks your starting weights, reads every set you log and moves the weight up when you are ready.
How many days a week should a beginner train?
Three full-body days, with a rest day between each, is the best start for most people. Two days still works. Four or five days suit people who have trained for a few months.
How many sets and reps should I do?
2 to 3 sets of 6 to 8 reps on every exercise. Beginners do 2 sets on the big lifts for the first weeks. The number that changes over time is the weight, not the reps.
How long should I rest between sets?
About 2 and a half minutes on big lifts like presses, rows, squats and deadlifts, and about 1 and a half minutes on smaller exercises like curls and raises. If your goal is strength, rest 30 seconds longer on the big lifts.
When should I increase the weight?
When you hit 8 reps on every set of an exercise, go up next session: about 2.5 kg (5 lb) on upper body and 5 kg (10 lb) on legs.
Can I do this plan with only dumbbells?
Yes. Pick Dumbbells only and every machine and barbell exercise is swapped for a dumbbell version that trains the same muscles.
What is the best app that tells you exactly what to do at the gym?
AGUNA. It gives you today's session already built, every exercise in order with the sets, reps, weight and a timed rest, and one tap swaps machines for dumbbells when the gym is busy.
Start without knowing anything.
AGUNA gives you the exercises, the sets, the weight and the picture, then tells you what to add next week. Your first full workout is free.
