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
Build a weekly split, log sessions, and track progress — free forever, ads-supported.
- Plan — wizard, templates, or build your own
- Log — weight × reps in your browser
- Progress — body weight and key lifts
- Export — PDF or CSV when you need a backup
Three steps
- 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 account unlocks planner, log, progress, and export. Data stays in your browser for now. Getting started · Add to Home Screen
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
Wizard, ready-made splits, or a fully custom builder with Demo GIFs.
Log
Pick today’s workout, enter weight × reps, mark complete.
Progress
Body weight and key lifts with simple charts.
Export
PDF plan, CSV plan, CSV history — spreadsheet-friendly.
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.
Get the app
Native apps for iPhone and Android are on the way. Until then, use the free web app or add The Gainz Planner to your Home Screen.
Coming soon
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