Workout plan generator4 questionsNo account needed
Four taps.
One week of
workouts.
Answer four multiple-choice questions and the plan arrives in about a minute. Every session for the week, with exercises, sets, reps and rest. No card, no sign-up, no trial clock.
The four
questions.
Each question is a row of buttons, not a text box. Goal has four answers: build muscle, get stronger, lean out or stay healthy. Days runs from 2 to 5. Equipment is full gym, barbell, dumbbells or bodyweight. Experience is new, a while, or seasoned.
Your answers become one plain request for the coach, such as a 3-day week to lean out with dumbbells for someone in their first year. That request is the whole brief.
What comes
back.
This is the shape of a 3-day dumbbell week for a beginner. Three full-body sessions of about 40 minutes, with rest set per exercise.
The coach writes your plan from your own answers, so yours will differ. These sessions are Full-Body Foundations, one of the 6 ready-made templates in the app.
Full-Body Foundations · 3 days · dumbbells
Full Body A
- Goblet squat 3×10–12
- Dumbbell bench press 3×8–12
- Bent over two-dumbbell row 3×8–12
- + 1 more
Full Body B
- Dumbbell lunges 3×10
- Dumbbell shoulder press 3×8–10
- One-arm dumbbell row 3×10
- + 1 more
Full Body C
- Bodyweight squat 3×15
- Pushups 3×AMRAP
- Vertical swing 3×15
- + 1 more
In the
plan.
No upgrade screen sits between the last question and the plan. Sign in later and the plan moves to your account with your logs.
- Sessions
- 2 to 5 a week, one per training day
- Each move
- Sets × reps · rest in seconds
- Catalog
- 759 exercises to draw from
- Checked for
- Session length · volume · exercise order
- Time
- ≈ 60 seconds after the last tap
- Account
- Optional · saves on this device
- Price
- Free · no card
Three ways
to start.
The generator is one of three ways into SURGE. If you would rather skip the AI, pick a template or write the week yourself in the editor.
| Feature | Template | Write your own | Generator |
|---|---|---|---|
| Time to a full week | One tap | As long as it takes | ≈ 60 seconds |
| Fits your days and kit | Pick the closest | Exactly | From your answers |
| Uses the AI coach | No | No | One request |
| Editable afterwards | Yes | Yes | Yes |
No strings,
on purpose.
Every feature in SURGE is free. The paid plan only raises the daily limit on coach messages.
- 01
The plan comes first.
You see your week before any sign-up screen. There is no trial to remember to cancel.
- 02
Signed out still counts.
Without an account, the plan and your logs stay in this browser. Sign in later and they come with you.
- 03
Taps beat typing.
Four buttons are faster than describing yourself, and every answer changes something in the plan.
- 04
Version one is a start.
Change any day in the editor, or ask the coach to swap a move you don't like.
Keep reading
Fair
questions.
Is the workout plan generator really free?
Yes. Generating the plan, logging it and tracking progress are free, with no card. The only paid extra is a higher daily limit on coach messages.
Do I need an account?
No. Signed out, your plan and logs stay in this browser. Create an account later and they move to it.
How long does it take?
About a minute. The four questions take seconds. Most of the minute is the coach writing out the week.
What if I only have dumbbells, or nothing?
Pick Dumbbells or Bodyweight as your equipment answer. The coach builds the week around that answer.
Can I generate a new plan later?
Yes. Ask the coach for a fresh week at any time, or switch to one of the 6 templates.