Workout plans
Build your own workout plan — and share it with a code
In GYMZO you build a plan the way you'd actually write one down: pick the days of the week you train, mark each one strength or cardio, then fill the strength days from a library of 1,500+ exercises with your own sets, reps, rest, supersets and circuits. Save it and it's assigned to you instantly. The builder is free and unlimited, the plan is private, and you can share it with anyone by QR or a 6-digit code.
The plan builder, step by step
No templates you have to bend your week around — you describe the week you actually train.
Name it and set the shape
Give the plan a name, pick the goal it serves and the level it's pitched at, and choose how many weeks it runs before it repeats.
Choose your days
Tick the actual days of the week you train. Saturday, Monday, Wednesday and Thursday is a perfectly normal week, and the plan will follow it rather than shifting you onto a generic Day 1 / Day 2 grid.
Mark each day strength or cardio
A day can be a lifting session or a cardio session. Cardio days ask for the inputs cardio actually needs — distance and time — rather than pretending a run is three sets of ten.
Fill in the exercises
Pick from 1,500+ animated exercises, filtered by muscle group, equipment and difficulty, and set your own sets, reps and rest for each. Group movements into supersets or circuits, and leave yourself notes where the setup matters.
Preview and save
Look the whole week over, save, and it's live. Open the app tomorrow and the session is waiting.
From a spreadsheet, a notebook, or a screenshot
Most people arrive with a plan already — in a spreadsheet, in the notes app, on a folded sheet of paper in a gym bag, or as a screenshot a coach sent months ago. All of those work fine right up until you need last week's numbers mid-set.
Rebuilding it in GYMZO takes a few minutes once. After that the plan knows what day it is, the numbers you hit last time are on screen while you're lifting, and your history accumulates against the plan instead of in a file you have to maintain by hand.
There are exactly two kinds of plans
- Ready-made — the plans that ship with GYMZO. Four goals (build muscle, lose weight, stay fit, gain strength), three levels, men's and women's versions, plus home and bodyweight plans for training without a gym.
- Yours — anything you build in the builder, anything GYMZO AI Coach generates for you, and anything you import from a code. Private to you, editable at any time.
There is no plan marketplace, no gym-curated feed, and no plan you didn't choose.
Common questions
Is the plan builder free?
Yes, and there's no cap on how many plans you build. It's part of the free tier along with every ready-made plan.
Can I edit a plan after I've started training it?
Yes. Swap exercises, change sets and reps, add or remove a training day — the plan is yours. Sessions you already logged stay attached to it.
Will GYMZO pick my weights?
No. Plans define exercises, sets, reps and rest — never load. What you lifted last time sits next to today's input, and the decision stays yours.
Can I add an exercise that isn't in the library?
Yes — with a photo, a GIF, or a video you record yourself, plus its equipment, muscles and your own instructions. Ten on the free tier; unlimited on GYMZO Pro.
Build your plan tonight, train it tomorrow.
Free to download, on iPhone and Android.