Workout Builder Pro Documentation

Getting Started

Workout Builder Pro helps you plan structured workouts for every day of the week. Here’s how to get started in under 2 minutes:

1. Choose a Mode — Gym, Calisthenics, HIIT, or Custom (mix all three).
2. Click Quick Start — Select your goal, equipment, and focus area to auto-generate a workout.
3. Or build manually — Select muscles on the body map, browse the exercise library, and add exercises to your plan.
4. Customize — Adjust sets, reps, rest, tempo, and notes on each exercise card.
5. Mark rest days — Click “Mark as Rest Day” on days you want to recover.
6. Download as PDF — Export a single day or full week plan.

Full walkthrough video

This complete walkthrough covers every feature below, from building your first workout to planning a full week and tracking your progress over time.

Modes

Workout Builder Pro offers four training modes. Switch between them using the mode pills below the control bar. Each day in your plan can use a different mode.

Quick Start

Quick Start auto-generates a structured workout based on your preferences. Each mode has its own Quick Start flow:

Gym & Custom Mode

1. Goal — Muscle Building, Strength, or General Fitness. This sets rep ranges and rest periods. Strength focuses on fewer compound movements with heavier loading and longer rest.
2. Equipment — All Equipment, Bodyweight + Barbell + Dumbbells, Bodyweight + Dumbbells, Bodyweight Only, or Bodyweight + Band. Filters include bodyweight exercises since you can always train those, so labels state exactly what each shows.
3. Focus — Full Body, Upper Body, Lower Body, Push, Pull, or Legs.

Calisthenics Mode

1. Goal — Same as Gym mode.
2. Level — Beginner, Intermediate, or Advanced. Filters exercises by difficulty.
3. Focus — Full Body, Upper Body, Lower Body, Push, Pull, or Core.

HIIT Mode

1. Format — Circuit, Tabata, EMOM, or AMRAP. Each sets different timing structures.
2. Duration — 8, 12, 15, 20, or 30 minutes for most formats. Tabata uses 4, 8, 12, 16, or 20 minutes, since a true Tabata block is 4 minutes (eight rounds of 20 seconds work and 10 seconds rest).
3. Equipment — Bodyweight Only, Bodyweight + Dumbbells, Bodyweight + Kettlebell, Bodyweight + Band, or Mixed Equipment.
4. Intensity — Beginner, Intermediate, or Advanced.

Plan My Week

Where Quick Start builds a single day, Plan My Week generates your entire training week in one click. It’s the fastest way to go from an empty plan to a full, balanced program.

How it works

1. Click “Plan My Week” in the control bar.
2. Choose your Training Mode — Gym, Calisthenics, or HIIT. This sets the mode for the whole week.
3. Choose how many days per week you want to train (2 to 6). The remaining days become rest days automatically.
4. Set the remaining options, which depend on the mode you picked:

• Gym — Goal (Muscle Building, Strength, General Fitness) and Equipment. For 5 and 6 day plans you also choose a split style (for example One Muscle Per Day).
• Calisthenics — Goal and Level (Beginner, Intermediate, Advanced).
• HIIT — Session Duration, Equipment, and Intensity. Each training day is assigned a format (Circuit, Tabata, EMOM, or AMRAP) automatically, so your week has variety.

5. Click Plan My Week. Every day from Monday to Sunday is filled with an appropriate workout, and rest days are placed automatically.

Days are balanced across the week so no muscle group is overtrained. Each day opens with a compound movement and works down to isolation, and equipment is prioritized so you get the best available tool for each slot rather than a random pick.

Muscle Map

The interactive body map shows 18 muscle groups. Click a muscle region on the SVG or use the muscle buttons below it to filter the exercise library.

How it works

• Click a muscle — The region highlights in teal and the library filters to show exercises targeting that muscle.
• Select multiple — Click several muscles to see exercises for all of them.
• Show secondary matches — Check the “Show secondary matches” box to include exercises where the muscle is a secondary target (e.g., selecting Triceps also shows Bench Press).
• Clear all — Click the “Clear” link in the selection bar to reset.

Muscle groups

The 18 muscle groups you can target: Chest, Shoulders, Rear Delts, Biceps, Triceps, Forearms, Traps, Back/Lats, Mid-Back, Lower Back, Abs, Obliques, Glutes, Quads, Hamstrings, Adductors, Abductors, and Calves.

Exercise Library

The library shows exercises based on your current mode, muscle selection, and equipment filter.

Browsing

• Search — Type in the search box to find exercises by name.
• Equipment filter — Use the “Equip” dropdown in the control bar to filter by available equipment. It appears in Gym, HIIT, and Custom modes. Calisthenics has no equipment filter since every movement is bodyweight.
• Muscle pill — Each exercise shows its primary muscle as a teal badge.
• Source badge — In Custom mode, exercises show a GYM, CAL, or HIIT badge indicating their origin.

Adding exercises

Click the green + button on any exercise to add it to your workout plan for the current day. If the exercise is already in your plan, you’ll see a notification.

Exercise counts by mode

• Gym: 175 exercises (+ any custom exercises assigned to Gym)
• Calisthenics: 93 exercises (+ any custom exercises assigned to Calisthenics)
• HIIT: 99 exercises (+ any custom exercises assigned to HIIT)
• Custom: All 367 exercises + all custom exercises

Workout Plan

The right sidebar shows your workout for the active day. Each exercise appears as a card with editable fields.

Exercise card fields

• Sets — Number of sets (1–9).
• Reps — Number of reps (1–99). For timed/hold exercises, this becomes Duration in seconds.
• Rest — Rest period between sets (dropdown: 15s–180s).
• Advanced — Expand to set Tempo (4-digit eccentric-pause-concentric-pause), RIR (Reps in Reserve), and Notes.

Reordering & removing

• Move up/down — Use the arrow buttons on each card.
• Remove — Click the × button.

Swapping an exercise

Click the swap icon on any exercise card to replace it with a similar alternative. A panel opens showing the best matches first, with a “More alternatives” link if you want to see the full list. Each suggestion respects your current equipment filter and keeps the same training focus.

• Gym and Calisthenics — Alternatives target the same muscle. Calisthenics also considers progression level so swaps stay near your current difficulty.
• HIIT — Alternatives match the same movement type (explosive, cardio, power, and so on), since HIIT is organized around movement rather than a single muscle.

When you swap, your sets, reps, rest, tempo, and notes carry over to the new exercise, so you keep your programming without re-entering anything. Swapping works on built-in exercises; custom exercises do not show the swap icon.

Day name

Click the pencil icon next to the day name (e.g., “Monday Workout”) to rename it. Custom names appear in the weekly PDF cover page — use names like “Chest & Back” or “Leg Day” to label your split.

Weight Tracking & Progressive Overload

Progressive overload — gradually lifting more than last time — is how you build strength and muscle. Workout Builder Pro lets you log the weight you lift each session and shows you exactly what to beat next time.

Turning it on

Weight tracking is off by default to keep the tool simple for beginners. To enable it, open Settings (gear icon) and turn on Weight Tracking. Once enabled, a Weight panel appears on exercises that can be loaded.

Logging a session

1. Open the Weight panel on an exercise.
2. Enter the weight you lifted for each set.
3. Click “Log new weights” — the link activates as soon as you change a value.

Last-session recall

The next time you open that exercise, a “Last:” line shows what you lifted last time, set by set, with the date. That’s your target to beat. If your current workout has more sets than your last session, the extra sets show a dash until you log them.

Weight unit & history

• Set your preferred unit (kg or lbs) in Settings. Logged weights are stored in the unit you recorded them in.
• Add weights to your PDF per exercise using the “Add to PDF” checkbox in the Weight panel — off by default to keep printouts clean.
• Clear all saved history any time with “Clear weight history” in Settings. Clearing your plan with Clear All Days does not touch your logged history — your training record is kept separate and safe.

Supersets, Tri-Sets & Giant Sets

Group exercises together to perform them back-to-back with no rest between.

Creating a group

1. Check the boxes on 2 or more adjacent exercise cards.
2. A grouping bar appears at the top of the workout plan.
3. Click “Create Superset” (or Tri-Set for 3, Giant Set for 4+).

Group types

• Superset — 2 exercises performed back-to-back.
• Tri-Set — 3 exercises performed consecutively.
• Giant Set — 4 or more exercises in sequence.

Ungrouping

Click the group label (e.g., “SUPERSET (CLICK TO UNGROUP)”) at the top of the grouped exercises to break them apart.

Form Guide

Every exercise includes tips and common mistakes to help you (or your clients) maintain proper form.

Viewing

Click “Form Guide” on any exercise card. The panel expands showing Tips and Common Mistakes.

Adding to PDF

When the Form Guide is open, check “Add to PDF” (top-right corner of the panel). The tips and mistakes will appear below that exercise in the downloaded PDF.

Custom Exercises

Create up to 10 custom exercises that appear in the library alongside the built-in database.

Adding a custom exercise

1. Scroll to “Custom Exercises” below the exercise library and expand it.
2. Click “+ Add Custom Exercise”.
3. Fill in the details: name, muscle group, equipment, category, sets, reps, rest.
4. Optionally enable Track weight if you want to log weights for the exercise. This can be turned on or off at any time and updates instantly on cards already in your plan.
5. Choose Movement Type: Tempo (rep-based with 4-digit tempo), Timed, or Hold.
6. Select which modes the exercise appears in: Gym, Calisthenics, HIIT (any combination). It always appears in Custom mode.
7. Click Save Exercise.

Editing & deleting

Each custom exercise shows edit (pencil) and delete (×) buttons. Custom exercises are marked with a purple CUSTOM badge in the library.

Your custom exercises form a personal library shared across all of your plans. Deleting one removes it from every plan and day where you had added it, so nothing is left pointing to a deleted exercise.

Rest Days

Mark specific days as rest days to include them in your weekly plan and PDF export.

Marking a rest day

1. Navigate to an empty day (e.g., Saturday).
2. Click “Mark Saturday as Rest Day” below the Quick Start button.
3. The workout plan shows a rest day card with recovery advice.

Rest day features

• The day name automatically changes to “[Day] Rest” (e.g., “Saturday Rest”). You can edit this.
• Day tabs show a small gray dash indicator for rest days (vs orange dot for filled workout days).
• The Workout Summary shows “Rest Day — Recovery & Growth” with action buttons still available.
• Rest days appear in the weekly PDF with recovery advice.

Removing a rest day

Click “Remove Rest Day” on the rest day card, or use “Clear Day” to clear it entirely.

Plans & Days

Multiple plans

Save up to 5 different workout plans. Click the plan tab to switch, pencil to rename, × to delete (available from the 2nd plan onward), and “+ New” to create. Common setups: Push/Pull/Legs, Upper/Lower, Full Body, or separate plans for different training phases.

7-day planning

Switch between Mon–Sun tabs to plan each day independently. Each day can use a different mode, different exercises, and different session names.

• Orange dot on a day tab means it has exercises.
• Gray dash means it’s marked as a rest day.
• No indicator means the day is empty/unplanned.

Copy Day

Click “Copy Day” to duplicate the current day’s workout to another day. A modal lets you pick the target day. Useful for repeating the same workout across multiple days.

PDF Export

Download your workout plan as a professional PDF document.

Single day

Click “Download PDF” in the sidebar to export the current day. The PDF includes the day name, session label, exercise table (sets, reps, rest, tempo, RIR), notes, Form Guide (if enabled), logged weights (if you added them), and a workout summary. The reps column adapts to the workout — it reads REPS for a rep-based day, DURATION for a fully timed day, or REPS/TIME for a mix.

Full week

Click the dropdown arrow on the Download PDF button and select “Download Full Week”. The PDF includes a cover page with your plan name and a day-by-day overview, followed by detailed pages for each filled day and rest day.

Cover page overview

The weekly PDF cover shows each day with its custom name and exercise count. Rest days appear in teal as “Rest Day”. Unplanned days show as “Not planned” in gray.

Settings

Click the gear icon (⚙) in the header to open the Settings panel.

Settings are organized into four groups:

Defaults

• Default Mode — The mode a new day starts in (Gym, Calisthenics, HIIT, or Custom).

Weight Tracking

• Weight Tracking — Turn per-set weight logging and last-session recall on or off (off by default).
• Weight Unit — kg or lbs, used across all weight tracking.
• Weight History — Clear all saved last-session data.

PDF Export

• Form Guide in PDF — Include exercise tips and common mistakes in all PDF exports.

Display

• Live Fit, Save Nature Tips — Toggle eco-friendly fitness tips in the sidebar.
• Workout Tips — Toggle recovery and volume tips below the Workout Summary.
• Diet Builder Pro — Toggle the meal-planning cross-link in the sidebar.

Settings persist across sessions and devices via cloud sync.

Cloud Sync

Your workout plans, custom exercises, settings, and all data save automatically to the cloud.

• Auto-save: Changes sync within 2 seconds of your last edit.
• Multi-device: Access your plans from any device by logging in.
• Offline backup: The tool saves locally as a fallback if your internet drops.
• Status: Check the sync indicator below the Download PDF button (“Saved automatically” with a green dot).

Frequently Asked Questions

How many exercises are included?

367 exercises across three categories: 175 Gym, 93 Calisthenics, and 99 HIIT. Plus up to 10 custom exercises you can create yourself.

Can I mix exercises from different modes?

Yes. Use Custom mode to access all 367 exercises in one library. You can also manually add exercises while in any mode — the exercise stays in your workout plan even if you switch modes.

What are progression chains?

Calisthenics and Custom modes show L-badges (e.g., “L3/8”) on exercises that belong to a progression chain. For example, the Push-up chain goes from Wall Push-up (L1) to One-Arm Push-up (L8). Click the badge to open the full chain as a mini exercise library — you can see all levels, check which ones are already in your workout (green checkmark), and add new exercises directly with the [+] button.

How do I track my weights over time?

Turn on Weight Tracking in Settings, then log the weight you lift each session using the Weight panel on each exercise. Next time you train that movement, you’ll see your last session’s weights so you know what to beat. Your history is kept separate from your plan, so clearing your workout never erases it. See the Weight Tracking section for details.

Can I create workouts for clients?

Yes. Build the workout, rename the day (e.g., “Client A – Upper Body”), and download the PDF. The Form Guide option is especially useful for including form cues in client plans.

Why did the session label disappear?

The session label (e.g., “Full Body · Muscle Building · Full Gym”) shows after Quick Start generates a workout. If you manually add or remove exercises, the label clears automatically because it may no longer accurately describe the workout.

How do supersets appear in the PDF?

Grouped exercises are displayed with a teal left border and a group label (SUPERSET, TRI-SET, or GIANT SET) in the PDF, matching how they appear in the tool.

How do I change my profile photo?

Your profile photo comes from Gravatar. Create a free Gravatar account using the same email address you use for your Workout Builder Pro account. Upload your photo there, and it will appear automatically in Workout Builder Pro.

Is my data safe?

Yes. Your plans are stored securely and accessible only to you. We don’t sell or share your data. See our Privacy Policy.

How do I get a refund?

Workout Builder Pro comes with a 30-day money-back guarantee. Contact us within 30 days for a full refund.

Disclaimer

Further Reading