About Our Free Workout Planner
How we create personalized workout plans, strength training routines, and fitness programs for all levels
Our Mission
Forge Fit Now was created with a simple yet powerful mission: to make personalized workout planning accessible to everyone, regardless of their experience level or available equipment.
We believe that fitness should be approachable, adaptable, and free from barriers. Our free workout planner provides scientifically-backedworkout plans that adapt to your specific needs, goals, and limitations.
How Our Workout Planner Works
Smart Exercise Selection
Our algorithm curates exercises from a database of over 100 movements, carefully selecting those that match your fitness level and available equipment. Each workout routine follows proper muscle group splits to ensure balanced training.
Goal-Based Workout Programming
Whether you're focused on workouts for flat stomach, muscle gain, or endurance, our system adjusts the sets, reps, and rest periods to align with scientific principles for each goal:
- Weight Loss: Higher reps (12), shorter rest periods (30s) - ideal for fat burning and flat stomach workouts
- Muscle Gain: Moderate reps (8), more sets (4), longer rest (60s) - perfect for strength training programs
- Endurance: Higher reps (15), moderate rest periods (45s) - great for beginner workout plans
Age-Adaptive Workout Plans
Our workout planner considers your age when designing your plan, adjusting workout volume and intensity accordingly to ensure safety and effectiveness for all users. This is especially important for workout routines for beginners at home.
The Science Behind Our Workout Plans
Our free workout plans are built on established principles of exercise physiology and sports science:
- Progressive Overload: Plans are designed with appropriate intensity to challenge your muscles and stimulate growth, a key principle in effective strength training routines.
- Muscle Recovery: We implement scientifically-backed rest periods and organize exercises like the push pull legs routine to allow for proper recovery between muscle groups.
- Training Specificity: Workout programs are tailored to your specific goals, whether that's building strength, losing weight, or improving endurance.
- Exercise Selection: We incorporate compound movements and isolation exercises in appropriate ratios based on your experience level, essential for workout plans for beginners.
While our free workout planner provides excellent guidance, we always recommend consulting with a healthcare professional before beginning any new exercise regimen, especially if you have pre-existing health conditions.
Privacy & Data
We take privacy seriously. All workout planning happens directly in your browser - we don't collect, store, or transmit your personal information. Your workout plans and progress are saved locally on your device using browser storage.
This means you can use our free workout planner with complete confidence that your fitness journey remains private. We also provide free workout plans PDF downloads that you can save for offline use.
Ready to Create Your Custom Workout Plan?
Try our free workout planner to create personalized strength training routines,beginner workout plans, and push pull legs splits.