Workout & Diet Planner
Build a weekly or bi-weekly workout schedule with optional meal planning. Add exercises with sets, reps, and weight for each day. Toggle on the diet planner to track calories and macros. Save locally and export as CSV.
Privacy note: your plan stays in this browser only. Export CSV as a backup before clearing browser data.
Free Workout & Diet Planner
The Workout & Diet Planner helps you build a structured weekly or bi-weekly training schedule entirely in your browser. Assign a focus to each day, add exercises with sets, reps, and weight, and optionally layer in a meal plan with full macro tracking. Everything saves locally and can be exported as CSV.
How the Workout Planner Works
Choose a weekly (7 days) or bi-weekly (14 days) cycle and assign a focus to each day from common splits: Push, Pull, Legs, Upper, Lower, Full Body, Cardio, HIIT, Yoga/Stretch, Rest, or a custom label. Then add exercises under each day with sets, reps, weight, and optional notes. Summary KPIs automatically show training days, total exercises, and estimated volume.
Optional Diet Planner
Toggle on the diet planner to add meals for each day. Enter a meal type (Breakfast, Lunch, Dinner, Snack, or custom), food description, calories, protein, carbs, and fat. Daily totals auto-compute, and weekly KPIs show average daily calories, average protein, and your macro percentage split (protein/carbs/fat).
Save, Export, and Import
Save your plan to your browser for quick access on return visits. Export the full workout and diet plan as a CSV file for use in Excel, Google Sheets, or to share with a trainer or nutritionist. Import a previously exported CSV to restore your plan on any device.
Frequently Asked Questions
How does the workout planner work?
Choose a weekly or bi-weekly cycle, assign a workout focus to each day (Push, Pull, Legs, Upper, Lower, Full Body, Cardio, HIIT, Yoga/Stretch, Rest, or Custom), then add individual exercises with sets, reps, weight, and notes. Summary stats update automatically.
Can I plan meals alongside my workouts?
Yes. Toggle on the diet planner to add meals for each day with calories, protein, carbs, and fat. Daily totals and weekly averages are calculated automatically.
Can I switch between weekly and bi-weekly schedules?
Yes. Use the cycle toggle at the top to switch between 7-day and 14-day cycles. Existing day data is preserved when switching.
Can I export my workout plan?
Yes. Export your entire workout and diet plan as a CSV file that opens in Excel or Google Sheets. You can also import a previously exported CSV to restore your plan.
Is my workout data private?
Yes. Everything runs in your browser. Your plan is saved to local storage only and never uploaded to any server. Use CSV export as a backup.