4-Week Personalised Workout Planner

Built for a mat, one 1.5 kg dumbbell, and short home sessions. Each workout follows a fixed weekly sequence, with the main block designed for about 25 to 30 minutes. Warm-up and cool-down sit outside that main block.

4 weeks 4 training days per week Main block 25 to 30 min No bench or chair needed

Programme rules

Use the single Start workout button in the next workout card.
The planner shows one week at a time to keep the page lighter.
Future days stay locked until the current session is completed.
The programme moves by sequence, not by calendar date, so missed days do not break it.

Progress

Workouts completed

Workouts remaining

Visible week

Training mode

Standard mode keeps the full progression. Easier mode reduces density. You can also choose a lighter day-state for low energy or joint-sensitive days.

Easier mode

Today's adjustment

Choose a lighter day-state without changing the programme sequence.

Audio cues

Plays a soft beep on each segment transition and a countdown for the last 3 seconds of every block.

Sound on

Import progress

Progress and settings are stored only in this browser using local storage.

Screen awake

Week 1 planner

Only the current week is shown. Completed sessions get a tick. Locked sessions cannot be opened early.

Swipe left to right to see all four days on mobile.