The Gainz Planner

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How to use The Gainz Planner

A five-minute tour of this free workout planner — no account required. Plan a split, log sessions, track progress, and export backups from your browser.

1. Create or pick a plan

  • Open Planner.
  • Either run the wizard (goal, experience, days per week, session length) or start from a template (Push/Pull/Legs, Upper/Lower, Full Body, Beginner starter).
  • Your active plan is saved in this browser (localStorage).

2. Log a session

  • Open Log.
  • Choose today’s day from your plan.
  • Enter weight and reps for each set, then mark the session complete.
  • Data stays on your device unless you export it.

3. Track progress

  • Open Progress.
  • Log body weight and key lifts over time.
  • Charts update from your saved history.

4. Export

  • Open Export (or use buttons in the planner).
  • Download your plan as PDF or CSV.
  • Download workout history as CSV for spreadsheets.

Tips

  • Use the same browser/device for continuity, or export regularly as a backup.
  • Add to Home Screen so the planner opens like an app tile.
  • Guides cover overload, warm-ups, rest, and form basics.
  • The app is free forever and ads-supported — brought to you by Matrix Health and Wellness.

Fitness education only — not medical advice.

Back to planner · More guides · Log a session