Sample plan
See what you get before you pay
A real plan made by this tool for a sample person. Tap the tabs to look inside. Your plan is built from your own answers, so your exercises and days will be different.
The PDF also has safety notes, a talk test for effort, how to progress week by week, warm-up and cool-down for every session, and space to note your weights.
Open full sample PDFA personalised workout plan for home or gym
Fits your time
Pick 15 to 60 minutes. Short sessions become a quick circuit, longer ones get more exercises. Walking is done after meals, so it does not take extra time out of your day.
Fits your space
No equipment at home, dumbbells and bands, or a full gym. Every exercise is picked from what you actually have.
7-day PDF + tracker
Sets, reps, rest times and how-to cues for every exercise, a warm-up and cool-down, and a 4-week tracker to tick off.
How it works
- Get your access code. Pay ₹29 (or ₹299 for coaches) and your code arrives by email.
- Fill in your details. Goal, experience, where you train, days a week and time per workout.
- Get your plan. Your workout plan PDF is ready in about 20 seconds, on screen and in your email.
Frequently asked questions
What is the Groteins workout plan generator?
It is an online tool that builds a personalised weekly workout plan from your goal, experience, where you train, how many days a week you can train and how many minutes you have. You get a PDF with every exercise, sets, reps, rest times, how-to cues and a 4-week tracker.
Can I get a home workout plan with no equipment?
Yes. Choose Home, no equipment and every exercise uses only your body weight, a wall, a sturdy chair or a table. You can also pick home with dumbbells or bands, or a full gym.
I am a beginner. Will the plan be too hard?
Beginner plans use fewer and simpler exercises, 3 sets each, and leave out harder moves. Holds are timed, not counted, and the PDF explains a simple talk test so you know how hard to push.
I only have 15 or 20 minutes. Is that enough?
Yes. Short sessions are set as a quick circuit with short rests, so you still train the whole body. The plan also adds a 10 minute walk after meals, which fits into your normal day. WHO advises 150 to 300 minutes of moderate activity a week plus strength work on 2 or more days.
Can I avoid exercises that hurt my knees, back, shoulders or wrists?
Yes. Tick the joint and exercises that load it are left out of your plan. This does not treat an injury. If you have pain or a current injury, see a doctor or physiotherapist before you start.
How much does a workout plan cost?
One plan for yourself is ₹29, valid for 30 days. Coaches and trainers can get 49 plans for ₹299, valid for 6 months, with their own brand on every PDF.
How do I get my plan after paying?
Your access code is emailed to you. Lost it? Tap “Find it here” on this page and enter the email you paid with, and we will send the code to that inbox again. Enter it, fill in your details and your PDF is ready in about 20 seconds, on screen and in your email.
Based on: WHO Guidelines on Physical Activity and Sedentary Behaviour 2020 (150 to 300 minutes of moderate activity a week, plus muscle strengthening on 2 or more days). This tool gives general exercise guidance and is not a substitute for a doctor, physiotherapist or certified trainer.
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