Free Gym AI tool

Workout program guides

Evidence-based split templates you can run free — upgrade to Gym AI Pro for AI plans mapped to your gym.

Best PPL Workout
A proven PPL split with sample days, frequency tips, and how Gym AI adapts it to your floor.
Push Pull Legs
Learn the classic PPL training split — structure, recovery, and progression.
Upper Lower Workout
A 4-day upper/lower program template for strength and muscle — free guide from Gym AI.
Arnold Split
Chest/back, shoulders/arms, legs — the classic Arnold volume split explained.
Hypertrophy Program
Sets, reps, and weekly volume guidelines for building muscle — plus how Gym AI personalizes it.
Strength Program
Build a strength-focused plan with heavy compounds, accessory work, and recovery rules.

Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.