Workout Routine Planner

Free workout routine planner: plan each day of your week with times and activities in your own categories, keep a Currently-at marker that moves to the next workout when you finish one, run training lists and rotations, drag and drop everything, log workouts and see your streak and calendar. Import from Excel, print, share as a link. No sign-up.

Saved in this browser

Template

Weekly plan

Note

Drag an activity to another day, category or training list (on a phone: press and hold, then drag). Hold Alt while dropping to copy it. Drag ⠿ to reorder the days: the order is the order "Currently at" walks through. Keyboard: Alt + arrow keys move the focused activity, Enter edits it, Delete removes it; arrow keys on ⠿ move a day. "Done" skips rest days (days with nothing planned)

Training lists

A list has groups: Do all (a checklist: each one gets a done date) or Do one, in turn (a rotation: do the one marked 📍, then it moves on). Drag activities between lists and the week.

History

Week starts

This week

Calendar

A workout planner that remembers where you are

Most routines are not tied to a calendar day. You miss a day, and the next workout is still the one after the last one you did. This planner keeps a Currently at marker on your week: press Done and it moves to the next workout, whatever day it is. Your training lists work the same way: finish the checklist at the top, then do one item from the rotation below it, in turn.

What you can do

Plan each day with a time and any number of activities in your own categories (Cardio, Workouts, Mobility, Skills ...), each with its own colour.
Add sets, reps, minutes and a note to any activity, or leave them blank.
Drag activities between days, categories and lists, and drag days to change their order. Everything also works from the keyboard.
Log what you did, then see your streak, a calendar of active days and a weekly summary of planned versus done.
Print the plan, copy it into Excel or Google Sheets, download a CSV, or paste a table from your spreadsheet to import it.
Share your plan as a link, or keep a backup file. Everything is saved in your browser; nothing is uploaded.

The templates

Beginner full body trains every major muscle group three times a week with a walk in between. Push / Pull / Legs splits the body over six days. 5×5 strength alternates two barbell workouts, A (squat, bench press, row) and B (squat, overhead press, deadlift). Start running uses run/walk intervals in the style of the NHS Couch to 5K plan (its first week alternates 60 seconds of running with 90 seconds of walking). Change anything to fit you.

How much exercise?

The World Health Organization recommends that adults get at least 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity a week, plus muscle-strengthening activities on two or more days (WHO physical activity fact sheet). Add minutes to your activities and the weekly summary adds them up for you. This page is a planner, not medical advice: check with a doctor before starting something much harder than you are used to.

Questions

Where is my plan saved?: In this browser only (localStorage). To move it to another device, copy the share link or download a backup and open it there.
What is in a share link?: Your week, categories, note and lists, packed into the link itself. Your history is never in a link, and no server stores anything.
Can I import my spreadsheet?: Yes. Select the table in Excel or Google Sheets (with the header row: Day, Time, your categories, Currently At), copy it, and paste it under Import. Lines under the table become the note.
What does "skip rest days" do?: When it is on, pressing Done moves the Currently at marker past days with nothing planned.

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