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Weekly Bodyweight Training Planner

Answer 3 short steps, then enter your email to receive your complete plan as a free PDF.

Step 1 of 3Your goals

Build your plan

Choose what you want your new routine to look like.

Select 3 more training days to continue.

How Your Split Is Built

The on-page preview uses your training-day count and selected weekdays to show how the week is spaced. After you submit your email, an AI model builds the complete sessions for the PDF.

The generated response is accepted only when it follows Odin's plan structure, uses the requested training days, and provides complete exercise prescriptions and form cues.

Your goal, experience, available time, and pull-up bar access are all supplied to the model. The two exercise cards visible in the preview are examples; your emailed plan may differ.

Why Plan a Full Week Instead of One Workout?

A single workout solves today. A weekly split solves the harder problem: showing up consistently without guessing what to train next or accidentally hammering the same muscles two days in a row. Planning the whole week up front — with movement-pattern coverage and a built-in progression rule — is what turns occasional workouts into an actual program.

Methodology, Sources & Limitations

Public health guidance — including the Physical Activity Guidelines for Americans — recommends muscle-strengthening activity involving all major muscle groups on 2 or more days per week. This planner asks the model to apply the same progressive overload principle referenced throughout Odin's training content, but the specific split, exercises, and volume it generates are a training option to consider — not a universal prescription for your individual situation.

  • The plan is generated by AI, not individually programmed or reviewed by a coach.
  • Inputs are self-reported and unverified — experience level and equipment access aren't assessed.
  • This tool doesn't screen for injury or replace a physical therapist or trainer assessment.
  • Pull-pattern coverage is genuinely limited without a pull-up bar, not just a labeling choice.

Frequently Asked Questions

How does the planner choose my training split?
Odin sends your goal, available training days, session length, experience level, and equipment access to an AI model. Its response must follow Odin's workout-plan structure and use exactly the days you selected before it can be turned into your PDF.
What if I don't have a pull-up bar?
Equipment access is part of the request sent to the AI model. If you select no pull-up bar, the generated plan must account for that limitation rather than prescribing bar-based exercises.
How much weekly exercise do experts actually recommend?
Public health guidance, including the CDC's Physical Activity Guidelines, recommends muscle-strengthening activity involving all major muscle groups on 2 or more days per week. This planner's 2-4 day options all meet or exceed that baseline, but the specific split, exercises, and volume it generates are a training option to consider, not a universal prescription for your individual situation.
Can I choose which days of the week I train?
Yes — the preferred-days selector lets you pick exactly as many days as your chosen training frequency. If you skip it, or pick a different number of days than your training frequency, the planner falls back to a sensible default spacing (like Monday/Wednesday/Friday for a 3-day plan) that keeps rest days between repeated patterns.
What happens in week two?
Your emailed plan includes progression guidance and a week-two adjustment rule generated for the workout schedule. Use it as general guidance and repeat a week rather than progressing when recovery or technique is suffering.
Is this plan personalized to me specifically?
It's tailored to the inputs you give it — goal, days, session length, experience, and equipment — but it is AI-generated general fitness guidance rather than an individualized coaching or medical assessment. If you have an injury, medical condition, or specific performance goal, treat it as a starting template to discuss with a qualified coach or physical therapist.
Can I export or save my plan?
Enter your email and Odin will create your personalized plan with AI, then send it as a branded PDF with a cover, one page per workout, exercise form cues, and progression guidance.
What's the difference between this and the Free Workout Generator?
The Workout Generator builds one single session for right now. This planner builds an entire week — a full split across your chosen training days, with movement-pattern coverage, progression instructions, and a rule for adjusting week two — so it's built for ongoing training rather than a single workout.