Workout Plan Optimizer
Paste your weekly plan and find out in seconds which muscle groups you're missing, which are under-trained, and where you're doing junk volume, tailored to your experience level and goal.
How it works
Get your private link
Enter your email and we send you a private link straight away. It keeps the tool free of bot spam.
Paste your weekly plan
Every training day, written however you like. Tell us your level, goal, and optionally age and gender.
Get the before & after
A muscle map and volume split of what you hit today, then an improved plan with an after map showing the muscles it fixes.
Example: before and after
A classic push/pull-only week. The optimizer spots what it misses and rebuilds it with the smallest possible changes.
Push day Bench 4x8 Incline DB press 3x10 Rope pushdowns 3x12 Pull day Lat pulldown 4x10 Seated cable row 3x10 DB curls 3x12
Push day Bench 4x8 Incline DB press 3x10 Lateral raises 3x15 Rope pushdowns 3x12 Pull day Lat pulldown 4x10 Seated cable row 3x10 Face pulls 3x15 DB curls 3x12 Leg day (new) Squat 4x6 RDL 3x8 Standing calf raises 3x15
- ✓Quads, hamstrings, glutes: no direct work anywhere in the week.
- ✓Side delts and rear delts: zero isolation, pressing alone leaves them behind.
- ✓Added lateral raises, face pulls, and a leg day; chest and back volume left alone because they were already on target.
Frequently asked questions
Is it free?
Yes. The email step exists only because the analysis runs on the real Gym Note Plus translation engine, and a private link keeps bots from hammering it. Your link arrives instantly and works for 30 days.
What does it actually check?
Every exercise is mapped to the muscles it trains with primary and secondary emphasis. Your effective weekly sets per muscle group are then compared against evidence-based volume landmarks, adjusted for your experience level, goal, and optionally age and gender. You then get an improved version of your plan, in your own formatting, with an after muscle map showing what it fixes.
What format does my plan need to be in?
Any format. “Push day: Bench 4x8, lateral raises 3x15” works, and so does messier shorthand. It's the same engine that turns notes into workouts in the app.
Is my plan or email stored anywhere?
Your plan is analyzed and shown to you, not saved to any account. Your email is stored so we can send your link, and at most you'll hear about the occasional Gym Note Plus update. No spam.