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WorkoutPlan.

Data

Workout data from 330 generated plans

Everything below is computed from this site's own catalog: 330 plans built by the generator, 594 exercises (521 with video) and 1128 activities with MET values. Free to cite with a link.

Generated plans

330

Exercises

594

With demo video

521

Activities with MET

1,128

Average session length and weekly sets by goal

Averages over every catalog plan with that goal, 45-minute setting. Strength plans run longer because rest between heavy sets is 2–3 minutes.

GoalAvg. session (min)Working sets / week
Weight Loss3867
Muscle Gain4153
General Fitness2940
Strength4856

Session length by training days per week

Days / weekAvg. session (min)Typical split
239Full body
339Full body / PPL
437Upper / Lower
534PPL + Upper / Lower
635Push / Pull / Legs ×2

The 25 most programmed exercises

How many of the 330 catalog plans include each exercise at least once in the week.

#ExercisePatternEquipmentPlans
1Inverted RowHorizontal PullBodyweight228
2Pike Push-UpVertical PushBodyweight225
3Standing Calf RaiseLegs (isolation)Bodyweight153
4Dumbbell Reverse LungeLungeDumbbell150
5Jumping JackConditioningBodyweight135
6Doorway RowHorizontal PullBodyweight134
7Incline Push-UpHorizontal PushBodyweight133
8Incline Dumbbell PressHorizontal PushDumbbell120
9Chest-Supported RowHorizontal PullDumbbell117
10Dumbbell RowHorizontal PullDumbbell114
11Dumbbell DeadliftHip HingeDumbbell109
12Jump RopeConditioningBodyweight104
13Dumbbell Shoulder PressVertical PushDumbbell103
14High KneesConditioningBodyweight100
15Dumbbell Hip ThrustGlutesDumbbell98
16Dumbbell Floor PressHorizontal PushDumbbell96
17Bodyweight Triceps ExtensionArmsBodyweight96
18Seated Dumbbell PressVertical PushDumbbell94
19SupermanCoreBodyweight92
20Dumbbell Romanian DeadliftHip HingeDumbbell92
21Single-Leg Hip HingeHip HingeBodyweight82
22Knee Push-UpHorizontal PushBodyweight82
23Push-UpHorizontal PushBodyweight81
24Dumbbell Bench PressHorizontal PushDumbbell81
25Landmine PressVertical PushBarbell81

Exercise library by equipment

  • Bodyweight265
  • Dumbbell129
  • Cable57
  • Barbell54
  • Machine40
  • Resistance Band24
  • Kettlebell14
  • Pull-Up Bar11

Exercise library by movement pattern

  • Core88
  • Arms77
  • Horizontal Push72
  • Mobility60
  • Shoulders38
  • Horizontal Pull37
  • Glutes35
  • Squat33
  • Hip Hinge28
  • Conditioning28
  • Lunge27
  • Vertical Push25
  • Legs (isolation)23
  • Vertical Pull20
  • Carry3

The 20 highest-calorie activities (MET)

kcal for 30 minutes at 70 kg. MET values from the Compendium of Physical Activities.

#ActivityMETkcal / 30 min
1Sprinting23845
2Running (14 mph (4.3 min/mile))23845
3Running (13 mph (4.6 min/mile))19.8728
4Running (on track, 2000-3000m, competitive)19.3709
5Running (12 mph (5.0 min/mile))18.5680
6Ski ergometer (cross country, double poling, fast to maximum speed)18662
7Running (on track, 500-1500m, competitive)18662
8Forestry (ax chopping, very fast, 1.25 kg axe, 51 blows/min,…)17.5643
9Running uphill (5.0 to 5.9 mph, 15% incline)17.5643
10Bicycling (>20 mph, racing, not drafting)16.8617
11Running (11 mph (5.5 min/mile))16.8617
12Running curved treadmill (9.0 to 9.9 mph)16.8617
13Bicycling (stationary, >325 watts, very vigorous)16.3599
14Running uphill (>1.6mph, 10-30% incline)16.3599
15Climbing hills (no load, steep grade (10-40%), 1.8 to 5.0 mph)16.3599
16Bicycling (mountain, competitive racing)16588
17Running (hilly terrain, ±100m change in elevation)16588
18Skiing (cross country, 12-16 mph, elite skier, racing)16588
19Rollerskiing (>10 km/h, 6-10 degree incline)16588
20Skindiving (fast)15.8581

Cite as: "WorkoutPlan, workout data from 330 generated plans, 2026", with a link to this page. Recomputed daily.