TRAINAI

AI Workout Planner for Home & Gym

Explore workout planning in the TrainAI app for home or gym. See the weekly view, available platforms and a free workout log you can try in your browser.

Plan your week in the TrainAI app.

TrainAI is available for iOS and Android. Use the app to organise home or gym workouts around your experience, equipment and available time. This page explains the mobile feature; it does not generate a workout in your browser.

Set your preferences. Start with your experience and the equipment available to you.
Review the plan. Check the suggested activities and how the sessions fit into your week.
Keep your sessions organised. Use the weekly view and day tabs to find the relevant exercise list.

The screenshot shows the released app’s weekly plan, day tabs and exercise cards. It is a demonstration of the interface, not a recommendation to follow the pictured session.

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Free to download. Premium features require a purchase.

TrainAI weekly workout plan showing day tabs and an exercise list

Start with the equipment and time you have

Check what is actually available where you train. An exercise name alone may not tell you which equipment or setup it requires. Review generated suggestions before starting and use qualified guidance when you need help with an unfamiliar movement.

Our guides to planning at home with limited equipment and organising your first week at a gym explain the preparation involved.

Keep a separate record of what you complete

A planned session and a completed session are different records. Note the activity, sets and repetitions or duration, equipment and any changes you made. Keep your entries consistent so you can understand them later.

You can try the free printable workout log in your browser without downloading the app. It also exports a CSV for your own records. Read fitness tracking tips for beginners for an explanation of each field.

Make room for ordinary schedule changes

A useful plan needs to fit your normal week. If a day changes, adjust the schedule rather than treating the original plan as a requirement to make up every missed session. See how to organise a workable training week.

Explore movements for home workouts

Play a demonstration, check the equipment and open the instructions. These movement examples are a reference, not a complete workout plan.

Workout

Bodyweight squat

Equipment: No equipment

View instructions

Stand with feet about shoulder-width apart.
Bend at the hips and knees into a comfortable squat, keeping heels planted and knees following the toes.
Push through the feet to stand without locking the knees.

Full exercise page →

Workout

Glute bridge

Equipment: No equipment

View instructions

Supine glute bridge.
Lie on the back with knees bent, both soles planted hip-width apart near the hips, arms on floor beside the body.
Smoothly raise the hips until shoulders, hips and knees form a straight diagonal; lower the pelvis to the start.
Keep shoulders, head, arms and both feet fixed against the same invisible floor plane.
No back overextension.
Move through one lift and lower, not a sit-up.

Full exercise page →

Workout

Dead bug

Equipment: No equipment

View instructions

Lie on your back with arms pointing upward and hips and knees bent.
Brace gently and extend one leg while reaching the opposite arm overhead, stopping before your lower back arches.
Return to the start and alternate sides.

Full exercise page →

Exercise library · 334 →

Explore gym equipment and movements

Play a demonstration, check the equipment and open the instructions. These movement examples are a reference, not a complete workout plan.

Workout

Goblet squat

Equipment: dumbbell

View instructions

Hold one compact dumbbell vertically at chest with both hands cupping its upper end.
Feet shoulder width, toes slightly out.
Bend hips and knees into a comfortable squat with knees tracking toes, then stand.
Keep heels down and dumbbell close to sternum throughout.

Full exercise page →

Workout

Machine chest press

Equipment: chest press machine

View instructions

Adjust the chest-press seat so the handles are near mid-chest.
Keep your back supported and wrists aligned as you press the handles forward.
Return slowly without letting the shoulders roll forward.

Full exercise page →

Workout

Seated cable row

Equipment: cable machine · row handle

View instructions

Sit upright at fixed low cable row station with feet on plates, knees softly bent.
Hold close-grip row handle, arms extended.
Pull handle to lower ribs with elbows close, then extend.
Cable remains taut between low pulley and handle; no torso rocking.

Full exercise page →

Exercise library · 334 →

Warm-up and stretch demonstrations

Play a demonstration, check the equipment and open the instructions. These movement examples are a reference, not a complete workout plan.

Warm-up

Arm circles

Equipment: No equipment

View instructions

Stand feet hip width, both arms extended sideways at shoulder height.
Make one small smooth forward circle from shoulder joints, elbows long and hands relaxed.
Arms trace front-down-back-up path without giant swings; torso and feet still.

Full exercise page →

Warm-up

Shoulder circles

Equipment: No equipment

View instructions

Stand tall arms relaxed down.
Gently roll shoulders forward, then up, then back, then down completing one circle.
Arms hang naturally and feet stay still.
Head upright and quiet, no neck circles.

Full exercise page →

Stretch

Half-kneeling hip-flexor stretch

Equipment: No equipment

View instructions

Half-kneel with left knee on floor under hip and right foot forward, right knee90 degrees.
Hands on right thigh.
Gently tuck pelvis and shift forward a few centimeters to stretch front of left hip, keeping trunk tall.
Hold quietly then ease back; no deep back arch.
Repeat on the other side with the same controlled range.

Full exercise page →

Exercise library · 334 →