What the planner does
Choosing a programme is where many people stall. Push/pull/legs, upper/lower, full body, how many days, which exercises? The Zafit AI workout planner asks a few questions about your goal and how often you can train, and then builds a plan: a weekly split, the exercises for each day, sets and reps, and a note on the focus of the week. The plan view shows an overview of days per week, the split and focus, followed by a seven-day schedule.
Exercises you can actually learn from
Each exercise in a plan opens to a video demo, so you can check technique before you load the bar. If you are new to lifting, watching the movement is the fastest way to get comfortable. If you want a ready-made starting point, try our 3-day full-body workout for beginners.
How to choose your split
The best split is the one you can follow consistently. A rough guide:
| Days per week | Common choice |
|---|---|
| 2 to 3 | Full body |
| 4 | Upper / lower |
| 5 to 6 | Push / pull / legs, with a lighter day for cardio or sport |
Our comparison of workout splits explains the trade-offs in more depth.
Plans that make room for real life
A plan that ignores your week breaks on the first busy Tuesday. Zafit AI plans are designed to be rebuilt as your week actually goes, and they can include other things you do. A plan can mix lifting days with a run and a weekend match, for example, so that the training load stays sensible. If you play racket sports, see how scoring works in our padel and tennis scoring guide.
Log workouts, track progress
Progress comes from doing slightly more over time, a principle known as progressive overload. In Zafit AI you can log a workout by timing it or typing what you did, and your activity rings, steps and workouts sync with Apple Health. The Pro plan adds an interval timer and personal records, so you can see your best lifts at a glance.
Ask the AI personal trainer
The AI Coach answers in plain language, using what you have logged. Ask whether you should train legs after a run, or what to eat after training, and the answer takes your recent sleep and activity into account. Chat history is available on Pro. The coach is general fitness guidance, not medical advice or a substitute for a qualified trainer when you need hands-on form correction.
Train, fuel, recover
A workout plan is one third of the picture. Eating enough protein and calories fuels progress, and sleep is when you recover. Zafit AI keeps those in one place: the AI calorie counter for food, the macro tracker for protein targets and the sleep tracker for recovery.
Plans and pricing
Zafit AI is free to download. AI-generated workout and meal plans are part of Pro, which starts with a 7-day free trial on the monthly plan. See the pricing section for what each tier includes.
Frequently asked questions
Is the workout planner free?
Zafit AI is free to download. AI workout and meal plans are part of the Pro plan, which has a 7-day free trial on the monthly option.
Can I follow the plan without a gym?
Tell the planner what equipment you have in your answers and choose bodyweight, dumbbell or band-based options. You can always swap an exercise.
Does the plan include video demos?
Yes. Tapping an exercise in the plan opens a video demonstration.
Can I log runs and sport as well as lifting?
Yes. You can log workouts by timer or by typing them in, and activity syncs with Apple Health. Matches let you score racket sport games and keep them with your training.