Farmer carry starting positionWorkout Buddy
Free plan, no account needed

A training plan built around your answers, not a template.

Tell us what you are training for, how often you can turn up, what equipment you can actually reach and what hurts. You get a twelve-week block with the sets, reps and rest already worked out.

Build my plan — freeWhat is in Pro?
302
exercises
12
week block
2–6
days a week
20–75
minute sessions

Every movement, demonstrated

Each exercise in your plan comes with its own animation, so you can see the movement before you try it.

  • Push-up demonstration
    Push-upChest
  • Squat demonstration
    SquatQuads
  • Deadlift demonstration
    DeadliftPosterior Chain
  • Pull-up demonstration
    Pull-upLats
  • Kettlebell Swing demonstration
    Kettlebell SwingGlutes
  • Plank demonstration
    PlankCore

How it works

  1. 1

    Answer nine questions

    Goal, experience, how many days you can train, how long you have, what equipment you can reach, and anything that hurts.

  2. 2

    We match a split to the answers

    Two days becomes full body. Four becomes upper/lower. Six becomes push/pull/legs twice. The split follows your schedule, not the other way round.

  3. 3

    Every slot gets a real exercise

    We rank all 302 exercises against each slot — your equipment, your experience, the muscles you want to bring up — and pick the best fit.

  4. 4

    You get a 12-week block

    Sets, reps, rest and week-by-week progression, with a deload every fourth week so the work actually turns into progress.

What the free plan gives you

Enough to start training this week, in full detail. Pro is for when you want the rest of the block.

Free

  • The full questionnaire and plan matching
  • Week 1 of your programme
  • Your first two training days, in full
  • Exercise illustrations for every movement

Pro

  • Every training day, all twelve weeks
  • Periodised progression with deloads
  • Animated technique demos
  • Swap any exercise for a ranked alternative
  • Workout logging, multiple plans, printing
Start the questionnaire

No promises about results — just a real plan. Stick to it and you’ll feel the difference.

Meet the builder

Nandan Kumar

Built by Nandan Kumar — a software engineer, and a dad trying to build the habit himself: show up, do the plan, don’t overthink it. Workout Buddy is one of the small, real tools he builds on the side — no team, no growth hacks, just something he wanted to exist. More at nandan.dev.