Tell us what equipment you have, your goals, and your schedule. We build a free personalized plan — full gym, home setup, or bodyweight only.
0
Proven Programs
0+
Exercises
0%
Personalized
89%
of users see visible results within 8 weeks
Based on users who complete at least 80% of their first program cycle.
2 min
to get a fully personalized weekly plan
Answer 5 questions about your goals, gym, and schedule. Plan is instant.
4.2kg
average fat loss in the first 12 weeks
Among users with a fat loss or recomp goal, tracked over 3 months.
6 wks
average time to your first visible strength gain
Tracked across beginner and intermediate users completing their first full program cycle.
How it works
Three steps to your perfect program
01
Tell us about yourself
Goals, experience, schedule — and what equipment you actually have. Dumbbells at home, full gym, bodyweight only. Takes under 2 minutes.
02
Get your matched program
Our algorithm scores 14 programs against your profile. You see your recommended split and can switch anytime.
03
Train. Track. Improve.
Your weekly schedule is always there. Tap any day to see the exact exercises, sets, reps, and technique cues.
Any Setup
Works with what you have
No gym membership? No problem. WorkoutPath builds real programs around your actual equipment — not around a perfect setup you don't have.
🤸
Bodyweight Only
Zero equipment. Still a real program. Push, pull, squat, hinge — all the movement patterns, no gear required.
🏋️
Dumbbells at Home
A pair of dumbbells is enough for a serious training program. We'll build it around exactly what you have.
Most popular
⚡
Bands + Mixed
Resistance bands, bands with dumbbells, pull-up bar — every combination is covered and matched to a real split.
🏢
Full Gym
Barbells, cables, machines — unlock the full range of 14 programs across every training style.
You pick your equipment during signup. Your plan is built around it — no substitutions needed, no gym required.
What you get
One signup. Everything you need.
No premium tier. No paywalls. No hidden plan. Everything below is completely free when you sign up.
🎯
Your matched program
Answer 5 questions and we score all 14 training splits against your profile — goals, schedule, experience, and equipment. Home setup or full gym, you get the right match. Switch anytime.
📅
Daily workout view
Every training session laid out day by day. Tap any day to see the exact exercises, sets, reps, and technique cues. No guessing, no scrolling — just show up and train.
💪
104+ exercise library
Every exercise in every program has a full technique breakdown, common mistakes, and coaching cues. Filter by muscle group. Learn the movement before you load the bar.
🍽️
Nutrition guidance
Calorie targets and macro splits built around your bodyweight, activity level, and goal — whether that's a bulk, cut, or recomp. Updated whenever your stats change.
📰
Weekly fitness news
Curated research and training science — hypertrophy studies, recovery findings, nutrition updates. Delivered in plain language, no fluff.
🧮
Free training tools
1RM Calculator for 25 exercises with barbell and dumbbell variants. Body Fat Estimator using the US Navy formula. No account needed — just open and use.
No credit card. No subscription. Just results.
Reviews
Real people, real results
M
Marcus
6-Day PPL · 23 yrs
★★★★★
"Gained 6kg in 4 months. Never had a program that actually matched my schedule before. The fact it recommends based on your days and goals is genuinely different."
+6kg muscle · 4 months
S
Sophie
Full Body · Home Dumbbells · 19 yrs
★★★★★
"Two years following random YouTube workouts with my dumbbells at home and nothing to show for it. One week with a proper structured plan and everything clicked."
-5kg fat · 3 months
K
Kemal
PPL · 28 yrs
★★★★☆
"Lost 9kg in 3 months on PPL. I travel a lot for work and the bodyweight filter swapped every exercise automatically. Didn't miss a single session."
-9kg fat · 3 months
N
Nina B.
Upper / Lower · 31 yrs
★★★★☆
"Finally a program that doesn't assume I have 6 days a week. 4-day Upper Lower fits my actual life. Deadlift went from 60kg to 95kg in 5 months."
+35kg deadlift · 5 months
J
James
5/3/1 · 24 yrs
★★★★★
"5/3/1 was the right call for me. Squat went from 80kg to 97.5kg in 5 months and I'm still progressing. Solid program."
+17.5kg squat · 5 months
A
Aisha
Calisthenics · 22 yrs
★★★★★
"Didn't expect much from a free app. The calisthenics split proved me wrong. Went from barely 5 pull-ups to sets of 12 in 6 weeks."
5 → 12 pull-ups · 6 weeks
Live AI team
Your agents, always working
Four specialized AI agents power every WorkoutPath plan 24/7 — building programs, calculating nutrition, coaching form, and tracking progress.
Program Builder
Live
P
Building PPL plan...
Nutrition Lab
Live
N
Calculating TDEE...
Exercise Coach
Live
E
Loading form cues...
Progress Tracker
Live
X
Logging session...
FAQ
Common questions
Is it really free?+
Yes. WorkoutPath is completely free. You get a real personalized program, the full exercise library, bodyweight alternatives, and access to Fitness News. No credit card, no trial, no expiry.
Do I need a gym membership?+
No. You can choose Bodyweight Only during onboarding and get a full program that requires zero equipment. The app also has a bodyweight swap feature so any gym exercise is automatically replaced with an equivalent you can do at home.
Can I switch programs later?+
Yes, anytime. Your profile stays the same but you can switch to any program that fits your training days. The recommendation updates automatically if you change your goals or schedule in Settings.
How does the program recommendation work?+
The algorithm scores all 14 programs against your experience level, goals, and available training days. Each program has an ideal match profile — for example, 5/3/1 scores highest for strength-focused intermediate athletes, while Full Body scores highest for beginners with limited days.
I'm a complete beginner. Is this right for me?+
Absolutely. Select Beginner during onboarding and you'll get a Full Body or PPL split matched to your level. Every exercise includes technique cues written for people who are new to lifting — not just set and rep numbers.
What if I miss a workout?+
Nothing resets. Your weekly plan is always there. Just pick up where you left off. Consistency over weeks matters far more than any single missed session.
Pricing
Simple, honest pricing
Free forever
$0 / no credit card
Everything you need to build a real program and actually train.
Personalized onboarding
14 program options
Full exercise library
Bodyweight swap for every exercise
Fitness news & articles
Works on any device
⚡ COMING SOON
Premium
$7 / month
More tools for serious athletes. Dropping soon.
Progress & volume tracking
Auto-updating plans
Workout history
Advanced analytics
Ready to build your plan?
Takes 2 minutes. Free forever. No credit card.
Support
Got a question?
Got a question, a problem with your account, or an idea to make WorkoutPath better? We read every single message and reply within a few hours.
WorkoutPath is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
Tell us about yourself so we can personalize your plan.
Age
Weight (kg)
Height (cm)
Age
Weight (lbs)
Height (ft / in)
Your experience level
Be honest — your plan will be more effective for it.
🌱
Beginner
Under 1 year
💪
Intermediate
1–3 years
🔥
Advanced
3+ years
What are your goals?
This shapes everything about your plan. Select all that apply.
💪
Build Muscle
Gain size and strength
🔥
Lose Fat
Cut body fat, stay lean
⚖️
Body Recomp
Build muscle & lose fat
🏋️
Get Stronger
Focus on raw strength
🏃
Endurance
Stamina & conditioning
✅
Stay Fit
General health
Where do you train?
Your plan will be built around your exact setup.
🏠
Home / Garage
Train at home
🏢
Gym
Train at a gym
Tell us more
Choose your setup so we can personalise your plan.
Your Equipment
Check everything you have access to. We'll suggest alternatives for anything missing.
Alternatives for what you don't have
How many days per week?
Pick one, or pick two to set a range — e.g. "3–4 days" if your schedule varies week to week.
2️⃣
2 days
Full body split
3️⃣
3 days
Solid & effective
4️⃣
4 days
High frequency
5️⃣
5 days
High volume
6️⃣
6 days
Advanced athletes
Which specific days? (optional)
MON
TUE
WED
THU
FRI
SAT
SUN
How active are you outside the gym?
This determines your daily calorie needs. Be honest — most people overestimate this.
🪑
Sedentary
Desk job, mostly sitting, minimal walking
🚶
Lightly active
Some walking, standing job, or 1–2 casual workouts/week
🏃
Moderately active
On your feet most of the day, or consistently gym 3–5×/week
💪
Very active
Physical job or intense training 6–7×/week
🏆
Athlete
Hard training twice a day, professional athlete level
WorkoutPath
My Plan
Nutrition
Exercises
Fitness News
Shop
Tools
A
User
▾
⚙️ Settings
🏠 View Home
↩ Log out
Welcome back 👋
Choose a program to get started
Today's Workout
—
—
Days / week
—
Primary Goal
—
Level
—
Choose your program
Selected
—
Your Program
—
—
Your profile
Exercise Library
Every movement in your program, explained properly.
All
Chest
Back
Legs
Shoulders
Arms
Core
Nutrition
Fueling your training — based on your goals.
Fitness News
Training science, nutrition, and performance research.
← Back to Home
Nutrition
Fuel your training right
Calculate your exact calorie and macro targets. Understand what to eat and when to eat it to actually hit your goals.
Calculator
Pre-filled from your profile if signed in
ftin
Bulk
+150–500 kcal surplus
Cut
−200–500 kcal deficit
Recomp
Maintenance + high protein
Maintain
Stay at current weight
About Recomp
Recomp means eating at maintenance while maximising protein. You can simultaneously build muscle and lose body fat — especially effective for beginners, intermediates returning from a break, and anyone carrying extra body fat. It's slower than a dedicated bulk or cut, but it works. The key lever is protein — hit your target every single day.
The Basics
Protein
The most important macro
Target: 1.6–2.5g per kg of bodyweight. Higher end (2.2–2.5g/kg) for cutting or recomp to protect muscle mass.
Protein is the only macro that builds and repairs muscle. Carbs and fat can both be manipulated — protein should stay high regardless of goal.
Best sources: Chicken breast, eggs, Greek yogurt, cottage cheese, tuna, lean beef, salmon, tofu, lentils, protein shakes.
Bulk · Cut · Recomp
Know your phase
Bulk (+150–500 kcal): A lean bulk starts at +150 kcal — slow, minimal fat gain. More aggressive bulks go up to +400–500. The higher the surplus, the faster you gain muscle but the more fat comes with it. Most science-based coaches recommend +200–300 as the sweet spot.
Cut (−200–500 kcal): A mini-cut at −200 is slow but very muscle-friendly. −500 is more aggressive (~0.5kg/week loss) and fine if protein is high. Going beyond −500 for extended periods risks muscle loss. Adjust based on how much fat you need to lose and how fast.
Recomp (maintenance ±100): Gain muscle and lose fat simultaneously. Slower than dedicated phases but very achievable — especially at beginner/intermediate level or with higher body fat. The key variable is protein, not calories.
Meal Timing
Does it actually matter?
Pre-workout: Eat a meal 1–2 hours before. Carbs + protein. Don't train fasted if strength is the goal.
Post-workout: Protein within 2 hours is useful but not critical. Total daily protein matters far more than timing.
The truth: Hitting your daily calories and protein is 95% of the equation. Timing is the remaining 5% — get the basics right first.
Food Library
protein per 100g (cooked/as listed)
Chicken Breast31g
Turkey Breast29g
Lean Ground Beef (90%)26g
Salmon25g
Tuna (canned)25g
Shrimp24g
Eggs (whole, 2 eggs)13g
Egg Whites (100ml)11g
Cottage Cheese11g
Greek Yogurt (0%)10g
Low-fat Milk (250ml)9g
Whey Protein (1 scoop)25g
Tofu (firm)17g
Tempeh19g
Lentils (cooked)9g
Chickpeas (cooked)9g
Edamame11g
Peanut Butter (2 tbsp)8g
WorkoutPath
Settings
👤 Account
⚙️ Profile & Training
⭐ Membership
🔒 Privacy
Account
Manage your name, email and password.
Personal Info
Change Password
Profile & Training
Changing these updates your program recommendations.
Units
Body Stats
ftin
Training Details
Check everything you have at home. We'll swap in alternatives for anything you don't have.
