ChestBeginner
Push-Up
Bodyweight
Keep your body in a straight line and lower with control.
100% FreeSaved on your devicePDF export
Workout Visualizer & Weekly Routine Builder
Select a muscle, find exercises and build a seven-day routine with adjustable sets and reps. Your plan never leaves your browser.
Exercise library
All exercises
Click Add to Routine for touch devices, or drag an exercise card directly onto a day below.
ChestIntermediate
Dumbbell Bench Press
Dumbbells
Keep your feet planted and press above the mid-chest.
BackIntermediate
Bent-Over Row
Dumbbells
Brace your trunk and pull your elbows toward your hips.
BackBeginner
Lat Pulldown
Cable
Pull toward the upper chest without leaning far backward.
ShouldersIntermediate
Overhead Press
Dumbbells
Keep your ribs controlled while pressing overhead.
ShouldersBeginner
Lateral Raise
Dumbbells
Raise with soft elbows and avoid shrugging.
BicepsBeginner
Biceps Curl
Dumbbells
Keep your elbows near your sides and avoid swinging.
BicepsBeginner
Hammer Curl
Dumbbells
Use a neutral grip and move through a comfortable range.
TricepsBeginner
Triceps Extension
Dumbbell
Keep your upper arms steady while extending the elbows.
TricepsIntermediate
Bench Dip
Bench
Keep your shoulders comfortable and lower only as far as controlled.
CoreBeginner
Front Plank
Bodyweight
Brace gently and keep your head, hips and heels aligned.
CoreBeginner
Dead Bug
Bodyweight
Move slowly while keeping your lower back controlled.
QuadsBeginner
Goblet Squat
Dumbbell
Keep the weight close and use a comfortable squat depth.
QuadsIntermediate
Split Squat
Bodyweight
Use a stable stance and lower both knees with control.
HamstringsIntermediate
Romanian Deadlift
Dumbbells
Push your hips back while keeping the weights close.
HamstringsBeginner
Hamstring Curl
Machine
Curl smoothly and avoid lifting your hips from the pad.
GlutesBeginner
Glute Bridge
Bodyweight
Drive through your feet and finish without overextending your back.
CalvesBeginner
Standing Calf Raise
Bodyweight
Pause at the top and lower your heels slowly.
Weekly routine
Build your seven-day plan
Drag exercises between days. Changes are saved automatically on this device.
The PDF button opens your browser’s print window. Choose “Save as PDF” as the destination.
Monday
0Drop an exercise here
or add from the library
Tuesday
0Drop an exercise here
or add from the library
Wednesday
0Drop an exercise here
or add from the library
Thursday
0Drop an exercise here
or add from the library
Friday
0Drop an exercise here
or add from the library
Saturday
0Drop an exercise here
or add from the library
Sunday
0Drop an exercise here
or add from the library
Plan summary
0
Exercises
0
Active days
Your routine is saved automatically in this browser.
Weekly targeted sets
Muscle-group totals
Chest0
Back0
Shoulders0
Biceps0
Triceps0
Core0
Quads0
Hamstrings0
Glutes0
Calves0
Totals count the working sets assigned to each exercise’s primary muscle group. They are not a recommended training target.
Medical Disclaimer: These workout tools are for informational purposes only. Consult a physician before starting any fitness program.
Planning guide
How to build your weekly workout routine
Start with the interactive front and back body map or browse the full exercise library. Add exercises to the days you intend to train, then adjust sets and repetitions on each scheduled card. The live summary shows how many working sets are assigned to each primary muscle group so you can review the structure of your plan.
1. Select a muscle
Choose an area on the body map to see exercises for that primary muscle group.
2. Build the week
Add exercises by button or drag-and-drop, then adjust sets and repetitions.
3. Save a PDF
Open the print-ready routine and choose Save as PDF in your browser.
Frequently asked questions
Is the ToolsFA workout planner free?
Yes. The muscle map, exercise library, weekly routine builder and printable PDF are available without payment or registration.
Where is my workout routine saved?
Your custom routine is stored in localStorage in your current browser. ToolsFA does not upload the plan to a server.
How do I add an exercise to a day?
Choose a day in the exercise library and select Add to Routine. On devices with a mouse, you can also drag an exercise onto a day and move planned exercises between days.
How are weekly targeted sets calculated?
Each planned exercise contributes its selected number of sets to that exercise’s primary muscle group. The totals are a planning summary, not a training recommendation.
How do I download the routine as a PDF?
Select Download PDF Routine, choose Save as PDF in your browser’s print window, and save the formatted weekly schedule to your device.
Medical Disclaimer: These workout tools are for informational purposes only. Consult a physician before starting any fitness program.