Free · no sign-up
Workout plan PDF
Choose a goal, a level, the equipment available and the number of days: the generator suggests a plan from the Goodform exercise library. Change the sets, reps and rest, add or remove exercises, then download the PDF.
Everything stays in your browser: nothing you type is sent to Goodform.
Plan
Suggest a plan or start from an empty one.
How it is computed
The generator keeps the exercises that match the goal, the level (a beginner plan only uses beginner exercises) and the equipment. For strength it balances lower body, back, upper body and core in each session; it avoids repeating an exercise from one day to the next.
Sets, reps, durations and rest come from each exercise’s default, adjusted to the level: 2 sets for beginners, 3 for intermediate, 4 for advanced. Everything can be changed.
The exercises are Goodform originals, with their instructions in French and English. The plan is built and the PDF created in your browser.
Frequently asked questions
Which level should I pick?
Beginner if the person has not trained regularly for several months, intermediate after a few months of steady training, advanced for someone used to heavy loads or intense sessions.
Can I build the plan myself?
Yes: start from an empty plan, add days and pick each exercise from the library, or edit a generated plan.
Is the plan suitable for everyone?
It is a general plan for healthy adults. Warm up before each session, start light, and stop an exercise that hurts. For pregnancy, a return after an injury or a health condition, ask for advice first.
How do I follow my clients’ progress?
With Goodform, the plan goes to the client’s app: they log their sets, you see the loads and adjust the plan week after week.
Free tools for coaches
- Coach invoice generatorA compliant French invoice as a PDF: every mandatory mention, VAT exemption or VAT rate.Open the tool
- Session price calculatorFrom the income you want to the price of a session, a 10-session pack and a monthly membership.Open the tool
- Meal plan generatorSeven days of meals from a calorie target, with macros, a shopping list and a PDF.Open the tool
- Class timetable makerYour weekly classes as an Instagram post, a story and an A4 PDF to print.Open the tool
Be the first to know
Goodform opens very soon. Leave your email: we will tell you the day sign-ups open.