Fitness Plan Generator: Custom Workout by Body Type
A generic workout plan ignores your body type, goals, and equipment. Our Fitness Plan Generator creates a personalized weekly plan tailored to you.
How It Works
- Enter your body type — Hourglass, pear, apple, rectangle, or inverted triangle
- Choose your goal — Fat loss, muscle gain, or body recomposition
- Select equipment — Full gym, dumbbells only, or bodyweight
- Get your plan — Weekly schedule with exercises, sets, reps, and rest
Training by Body Type
Hourglass
- Focus: Maintain symmetry, define waist
- Key exercises: Squats, deadlifts, lat pulldowns, core work
- Avoid: Excessive oblique work (can widen waist)
Pear (Triangle)
- Focus: Build upper body, maintain lower
- Key exercises: Push-ups, shoulder press, pull-ups
- Cardio: Upper body stays lean with moderate lower body work
Apple (Inverted Triangle)
- Focus: Build lower body, maintain upper
- Key exercises: Squats, lunges, hip thrusts, calf raises
- Cardio: Lower body focus, moderate upper body
Rectangle
- Focus: Create curves, build muscle
- Key exercises: Hip thrusts, lateral raises, chest press
- Goal: Add mass to shoulders, hips, and glutes
Training by Goal
| Goal | Sets × Reps | Rest | Cardio |
|---|---|---|---|
| Fat loss | 3 × 12-15 | 45-60 sec | 3-4 × 30 min Zone 2 |
| Muscle gain | 4 × 8-12 | 60-90 sec | 1-2 × 20 min HIIT |
| Recomposition | 3 × 8-12 | 60 sec | 2-3 × 30 min mixed |
| Strength | 5 × 3-5 | 3-5 min | 1-2 × 20 min |
Weekly Schedule Example (3-Day Split)
| Day | Focus | Duration |
|---|---|---|
| Monday | Full body strength | 45-60 min |
| Tuesday | Cardio (Zone 2) | 30-45 min |
| Wednesday | Rest or mobility | 15-20 min |
| Thursday | Full body strength | 45-60 min |
| Friday | HIIT + core | 25-30 min |
| Saturday | Full body strength | 45-60 min |
| Sunday | Rest | — |
Generate your custom plan → Calculate your 1RM → Find your heart rate zones →