Workout Plan Builder
Free here • Paid in Jeff Nippard programs ($30-90), Boostcamp Premium ($9.99/mo)
Five questions, one 4-week plan. Goal, experience, equipment, days, constraints. The output respects the 10 to 20 sets per muscle per week hypertrophy range from Schoenfeld 2017 and only picks exercises you can actually do with your gear.
Step 1 of 5
What is your primary goal?
Pick the one that matters most. We optimize the split, reps, and volume around it.
Methodology + Sources
- Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. JSS 35(11):1073-1082.
- Schoenfeld BJ, Grgic J (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength Cond J 40(4):107-112.
- Helms ER et al. (2014). Recommendations for natural bodybuilding contest preparation. JISSN 11:20.
- NSCA Essentials of Strength Training and Conditioning, 4th ed. — periodization and exercise selection.
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
Why 4 weeks?+
4 weeks is one standard mesocycle. Long enough for progressive overload to manifest, short enough to deload before fatigue dominates per the MEV/MAV/MRV model. After 4 weeks you should deload for a week and either repeat or rotate exercises.
How does it pick exercises for my equipment?+
Every exercise in the library is tagged with the equipment it requires (barbell, dumbbells, machines, cables, bodyweight, bands). The builder only picks from exercises that match at least one piece of gear you selected. Pick more equipment, get more variety.
Where does the rep range come from?+
For Build Muscle and General Fitness, 8-12 reps which is the canonical hypertrophy range. For Get Stronger, compound lifts move to 4-6 reps where strength adapts fastest per Schoenfeld & Grgic 2018. For Lose Fat we bump to 10-15 reps to increase total work and metabolic cost.
How is volume calibrated to experience?+
Beginners (<6 months) train at 0.8x base sets, intermediate (6-12 months) at 1.0x, advanced (1-3 years) at 1.1x, very advanced (3+ years) at 1.2x. The base sits in the middle of each exercise's recommended range. The total weekly volume per muscle lands in the 10-20 set hypertrophy zone for most users.
What about cardio?+
This builder focuses on resistance training only because that is where exercise selection and equipment matching matter most. Add 2 to 3 zone-2 cardio sessions per week, 25-40 minutes, on non-lifting days for fat loss or general health.
Why no progression scheme in the output?+
Progression is week-by-week, set-by-set, RIR-based, and depends on how each set actually went. A static print-out cannot do that. This is the exact reason Zealova exists: log a set, the app sets the next one for you using RPE/RIR feedback. The free plan is a template; the app is the engine.
Can I print this and bring it to the gym?+
Yes, use Cmd+P or Ctrl+P after generating to print or save as PDF. For a logged version with weights and rest timers, that lives inside the app.
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Workout Log Exporter
Log workouts in a clean multi-row form. Export as CSV or print to PDF. Fully local, nothing uploaded. Built for lifters who want their own data.