Push / Pull / Legs
Classic six-day or three-day rotation. Great for hypertrophy.
Use templateBrought to you by Matrix Health and Wellness
Free workout planner & bodybuilding plan creator
The Gainz Planner helps you build a weekly training split, log workouts, track progress, and export PDFs or spreadsheets — free forever, ads-supported. Create a free account to use the trainer tools.
- Workout planner with wizard + ready-made splits (PPL, Upper/Lower, Full Body, Beginner)
- Workout logger that survives refresh (browser storage)
- Progress tracking for body weight & key lifts
- Export plan as PDF or CSV · history as CSV
- Guides on overload, warm-ups, rest days, and form
Start in under two minutes
- Pick a goal and days per week
- Get a named weekly split with sets × reps
- Log today’s session and watch progress stack up
Free forever. A quick email signup unlocks the planner, logger, progress, and export tools. Workout data can still stay in your browser for now. Install as an app tile for quick access.
Workout library
Start from a template or let the plan creator build a split around your goal.
Upper / Lower
Four-day split balancing volume and recovery.
Use templateFull Body 3-Day
Three non-consecutive full-body sessions. Ideal when time is tight.
Use templateBeginner Gym Starter
Machine-friendly full-body template to build confidence and form.
Use templateWhat you can do
Plan creator
Goal, experience, days (3–6), session length → weekly bodybuilding or general-fitness split with schemes.
Open planner →Workout logger
Pick today’s workout, log weight & reps, mark complete. Works offline-ish via localStorage.
Log a session →Progress tracking
Body weight and key lifts over time with simple charts.
View progress →Export
PDF plan, CSV plan, CSV history — spreadsheet-friendly backups.
Export →About & sponsors
The Gainz Planner is a free fitness education tool. It is not medical advice. Always consult a qualified professional before changing your training or diet.
Brought to you by Matrix Health and Wellness. Ads keep the product free; sponsored offers (including research-use peptides where shown) are separate from workout guides, which stay dosing-free.