GymAdapt: a plan built for you, not a template
Tell it your goal, how many days you can train and what equipment you have. You get a 2 to 6-day program with each muscle trained twice a week, a video on every exercise, the weights filled in, and the next session adjusted from what you logged. Get GymAdapt free on the App Store →
"Free workout app with plans" is really two questions: does the free version include a program, and does the app actually run it (weights, progression, swaps) or just display it? The table answers both. For the best planners regardless of price see best workout planner app; for AI planners see free AI workout planner.
Free workout apps with plans, compared
| App | What plan you get free | Built for you or picked from a list? | Runs it (weights, progression)? | Upgrade |
|---|---|---|---|---|
| GymAdapt (our app) | 2 to 6-day program for your goal, days, equipment, injuries | Built for you (AI) | Yes: weights set and raised (30 days free, then Pro) | $24.99/yr |
| Boostcamp | 5/3/1, GZCLP, nSuns, PPL and more | Picked from a list | Program rules, you apply them | ~$59.99/yr |
| Nike Training Club | Multi-week class programs | Picked from a list | Classes, no weights | Free |
| Caliber | Strength plan by goal | Picked, lightly tailored | You log; coach if paid | $19/mo+ |
| JEFIT | Community and preset plans | Picked from a list | You log | $69.99/yr |
| Gymshark Training | Gym and home programs | Picked from a list | You log | Free |
| Hevy | Generic templates; Hevy Trainer builds plans in Pro | Templates free, built-for-you paid | Only in Trainer (Pro) | $23.99/yr |
| Strong | Generic templates | Templates | No | $29.99/yr |
| Fitbod | None free (7-day trial) | Built for you (AI) | Yes, paid | $95.99/yr |
US App Store prices, checked October 2026; prices vary by country.
How we ranked them. Four things, in order: what you get as a complete plan without paying, whether the app decides your plan and your next weight or leaves that to you, whether every exercise has a demo you can watch at the rack, and price if you do pay. GymAdapt is our app and we say so wherever it appears; where another app is better, the table says that too. Prices were checked in October 2026 and are US App Store prices.
The ranking
1. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full set logging; weights that adjust from what you log for your first 30 days; 25 AI coach messages in your first week, then 15 a week; 3 new AI plans in your first month, then 2 a month.
Paid: Pro is $4.99/month or $24.99/year with a 7-day free trial. It keeps your weights adjusting after the free 30 days, plus unlimited AI coaching and plans. Code TRYFREE01 gives a month of Pro free.
2. Boostcamp
Free: Dozens of complete programs and a tracker.
Paid: Pro about $59.99/year for the full library.
3. Nike Training Club
Free: Everything: classes, programs, yoga, mobility. No lifting tracker.
Paid: Nothing; the app is fully free.
4. Caliber
Free: Plans, logging and progress tracking.
Paid: Group coaching from $19/month; 1:1 coaching $200+/month.
5. JEFIT
Free: Full tracker and plans, with ads.
Paid: Elite $12.99/month or $69.99/year.
6. Gymshark Training
Free: Workouts, programs and logging.
Paid: Nothing; the app is free.
7. Hevy
Free: Unlimited logging, 4 routines, 7 custom exercises, 3 months of charts, ads.
Paid: Pro $2.99/month, $23.99/year or $74.99 lifetime; Hevy Trainer (plan generator) is Pro.
8. Strong
Free: Unlimited logging, 3 routines.
Paid: PRO $4.99/month, $29.99/year or $99.99 lifetime.
9. Fitbod
Free: None after the 7-day trial.
Paid: $15.99/month or $95.99/year.
Built-for-you vs picked-from-a-list
A library plan (Boostcamp, JEFIT, Nike Training Club) is written for an average person with a full gym. A built plan (GymAdapt, Fitbod, Hevy Trainer) is written for your days and your equipment, which matters more than people expect: a 4-day PPL does nothing for someone who can train twice a week with dumbbells. GymAdapt is the only one of the three that builds it free.
What happens after week one
A plan is only useful if it changes. In GymAdapt the weights move up when you hit your reps, swaps stay in your program, and a 6-week block ends with a deload and a new block. In Boostcamp you follow the program's written progression yourself. In Hevy, Strong and JEFIT nothing changes unless you change it. More on this in progressive overload apps.
Get a free plan built for your week →
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. GymAdapt is free to $24.99 a year: after the free month, Pro renews unless you cancel in Settings, and the free version stays yours either way.Questions people ask
Which free workout app includes a plan?
GymAdapt builds one for you free. Boostcamp, Nike Training Club, Caliber, JEFIT and Gymshark Training include library plans free. Hevy and Strong include only templates; Fitbod builds plans but is paid.
What is the best free workout app with a plan for beginners?
GymAdapt: it decides exercises, order and weights and shows a video for each. Nike Training Club is best if you prefer a class program.
Does Hevy give you a workout plan for free?
Only generic templates and routines copied from other users. Hevy Trainer, which builds a plan, is part of Pro ($23.99 a year).
Is Boostcamp free?
The core set of programs and the tracker are free. The full library is Pro, about $59.99 a year.
Can a free app adjust my weights as I get stronger?
GymAdapt does for your first 30 days free, then in Pro ($24.99 a year). No other free tier does; Fitbod and Alpha Progression do it paid.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.Sources
- Hevy Help Center: what is Hevy Trainer?
- Boostcamp: is Boostcamp free? (Pro pricing)
- Garage Gym Reviews: Nike Training Club review
- Garage Gym Reviews: Caliber strength training app
- Subger: Jefit Elite pricing
- Gymshark Training on the App Store
- SensAI: Strong app review 2026 (price, free vs PRO)
- SensAI: Fitbod review 2026 ($15.99/mo, $95.99/yr)
- Schoenfeld et al. 2016: training frequency and muscle growth (meta-analysis)
