Build the skeleton of your week first
This planner is not an exercise prescription. It turns the days you can actually train into a starting structure that leaves room for recovery. Experience, goal, and equipment change the level of complexity.
How to use it
- 1Choose the number of days you can sustain.
- 2Set your experience and priority.
- 3Check the rest days against sleep and real life.
How should you read it?
For a beginner with three available days, a full-body structure can be easier to repeat than squeezing each muscle into one day. That does not make it the best choice for everyone.
Keep the limits in view
The tool cannot decide exercise selection, volume, injury history, or recovery capacity. Those need individual planning.