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FREE TOOL · ACSM 2018 · ISSN 2017 · EVIDENCE-BASED

Beginner Workout
Planner.

Your personalised 7-day exercise plan with full-body strength sessions, aerobic activity, warm-up, cool-down, and post-workout recovery nutrition — all from ACSM and ISSN guidelines.

💪 Strength + Cardio 🥗 Recovery Nutrition 📈 Progression Plan 🇮🇳 India-Calibrated
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Build Your 7-Day Plan

ACSM-aligned · Strength + Cardio · Recovery nutrition

ℹ️

For generally healthy adults aged 18–65. If you have cardiovascular conditions, joint pain, or recent injury — consult a clinician first. Stop any session if you experience chest pain, dizziness, or shortness of breath.

Sex & Age * Age ≥60 adds balance exercises per ACSM fall-prevention guidelines.
Sex assigned at birth
Body Weight * Used for protein target (ISSN: 1.2–1.6 g/kg), post-workout carbs, and hydration.
kg
Primary Goal * Influences RPE targets, protein recommendations, and cardio volume.
Days Per Week * ACSM minimum: 2 strength days/week on nonconsecutive days. 5 days reaches the 150 min/week guideline.
Session Length * Includes warm-up and cool-down. 30 min = 4 exercises; 45–60 min = 5–6 exercises.
Available Equipment * Determines exercise selection. Bodyweight covers all ACSM movement patterns.
Current Fitness Level * Sets starting volume: sedentary = 1 set; lightly active = 1–2 sets; moderate = 2 sets.
Physical Limitations * Select all that apply. Affected-joint exercises will be automatically swapped.

ACSM 2018 · ISSN 2017 · Garber et al. 2011 · Ralston et al. 2017 · yuhonas/free-exercise-db

WEEKLY TARGET · ACSM 150 MIN
— / 150 min
075150 min
STRENGTH DAYS
—
of ≥2 needed
DAILY PROTEIN
—
g/day target

PERSONALISED COACHING

Work 1:1 with a Sports Dietitian

Customised plan, macro targets, and weekly check-ins around your lifestyle and Indian food preferences.

Book Free Consultation →

WHAT YOU GET

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7-Day Schedule

Strength + cardio + rest days mapped to your availability

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Session Blueprints

4–6 exercises with animated GIF demos, sets, reps, rest, and cues

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Recovery Nutrition

Post-workout protein, carb, and hydration targets per kg

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Progression Roadmap

Week 1–2 vs Week 3+ volume targets with clear criteria

CLINICAL REFERENCES

ACSM (2018)Physical Activity Guidelines Advisory Committee Report
Garber CE et al. (2011)Quantity and Quality of Exercise. Med Sci Sports Exerc 43(7)
ISSN (2017)Position Stand: Protein and Exercise. J ISSN 14:20
Ralston GW et al. (2017)Weekly Set Volume on Strength Gain. J Strength Cond Res 31(3)
Vitale K & Getzin A (2019)Nutrition Update for the Endurance Athlete. Nutrients 11(7)

MORE DIETXP TOOLS

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VO₂ Max EstimatorExercise nutrition calculator
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Sports HydrationSweat rate & fluid targets
 🍚
Carb Loading Calculator10–12 g/kg race-day protocol

This planner is for educational purposes only and does not constitute medical or clinical exercise prescription. Always consult a qualified healthcare professional before starting a new exercise programme, especially if you have existing health conditions or have been inactive for an extended period.