Free AI Workout Generator
Free here • Paid in JuggernautAI, Fitbod ($15.99/mo)
Tell us your goal, how long you have, and what equipment you can reach. We'll build a complete session with warm-up, working sets, and cooldown. No account needed.
Methodology + Sources
- Powered by Google Gemini. Free use limited to 2 calls per IP per 24 hours to prevent abuse. Get unlimited in the Zealova app.
- Set, rep, and rest prescriptions follow NSCA Essentials of Strength Training and Conditioning (4th ed.) frameworks for hypertrophy and strength.
- RIR-based intensity: Zourdos MC et al. (2016). Novel resistance-training-specific rating of perceived exertion scale measuring repetitions in reserve. JSCR 30(1).
Last updated: 2026-05-15
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
How does this compare to a real coach?+
It is closer to a smart starting template than a real coach. A good coach watches your form, adjusts week-to-week based on your recovery, and knows your injury history. This tool gives you a structured starting point. Zealova does the recovery-aware progression part for you.
Can I save the workout?+
Not on the web tool. Screenshot or copy what you need. In the Zealova app every generated workout is auto-saved, logged, and progressed for you across weeks.
Why only 2 generations per day?+
Each generation calls Google Gemini, which costs money. The 2-per-day cap keeps the tool free for the community. Unlimited generations in the Zealova app.
What is RIR?+
Reps in Reserve. RIR 2 means stop a set when you have 2 good reps left in the tank. It is the most reliable way to autoregulate intensity without a 1RM test.
Related calculators
More tools in this category.
AI Form Check — Squat, Bench, Deadlift
Upload a video of your squat, bench, or deadlift. AI extracts keyframes and returns rep-by-rep form analysis: overall score, fault detection with severity, rep count, and concrete fix cues scored against NSCA and Starting Strength standards. 3 free checks per day.
AI Food Photo Analyzer
Photograph any meal. Gemini Vision identifies foods and estimates calories, macros, and micronutrients per item. 2 free scans per day.
AI Physique Analyzer + 4-Week Program
Upload a torso photo. Gemini Vision estimates body fat, classifies somatotype, identifies muscle strengths and weaknesses, and builds a 4-week NSCA-guided program targeting your weak points. 10 free analyses per hour.
AI Roast My Routine
Paste your training routine. AI critiques volume balance, frequency, gaps, and gives a letter grade. Spicy or constructive tone. 2 free roasts per day.