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Saitama workout plan generator

Enter what you can do today. You'll get a week-by-week plan that builds you up to 100 push-ups, 100 sit-ups, 100 squats and a 10km run a day, with a rest day and a lighter recovery day every week.

Your current max (one all-out set)

Be honest — the plan starts right here. Stop a set when your form breaks down. If you can't run yet, enter 0 and the plan will build you up from a walk-run.

Plan preferences

Your 16-week plan

From 10 push-ups, 15 sit-ups, 20 squats and 1km to the full 100/100/100 + 10km. Rest day: Sunday · Recovery day: Wednesday. Targets are daily totals: split them into as many sets as you like.

Week 1

  1. Sun
    Rest day

    Recover. Sleep. Eat well.

  2. Mon
    Full day
    Push
    11
    Sit
    16
    Squat
    21
    Run
    1.1 km
  3. Tue
    Full day
    Push
    11
    Sit
    16
    Squat
    21
    Run
    1.1 km
  4. Wed
    Active recovery
    Push
    6
    Sit
    8
    Squat
    11
    Run
    0.6 km
  5. Thu
    Full day
    Push
    11
    Sit
    16
    Squat
    21
    Run
    1.1 km
  6. Fri
    Full day
    Push
    11
    Sit
    16
    Squat
    21
    Run
    1.1 km
  7. Sat
    Full day
    Push
    11
    Sit
    16
    Squat
    21
    Run
    1.1 km

Every week

Full-day targets. Recovery days are about half of these.
WeekPushSitSquatRunRecovery day
11116211.1km6/8/11 · 0.6km
21419241.4km7/10/12 · 0.7km
31722261.7km9/11/13 · 0.9km
42126302.1km11/13/15 · 1.1km
52630342.6km13/15/17 · 1.3km
63135383.1km16/18/19 · 1.6km
73640433.6km18/20/22 · 1.8km
84245484.2km21/23/24 · 2.1km
94851544.8km24/26/27 · 2.4km
105457605.4km27/29/30 · 2.7km
116163666.1km31/32/33 · 3.1km
126870726.8km34/35/36 · 3.4km
137677797.6km38/39/40 · 3.8km
148485858.4km42/43/43 · 4.2km
159292939.2km46/46/47 · 4.6km
1610010010010km50/50/50 · 5km

Track it day by day

Save this plan to get daily targets, one-thumb rep counters, streaks that respect rest days, and progress charts. It's free.

How the plan is calculated

Each week's target follows an ease-in curve from your starting numbers to the goal: small increases early, while your joints and technique adapt, and bigger ones later, once you have a base.

target = start + (goal − start) × (week ÷ total weeks)1.5

Every week has five full days, one active-recovery day at about half the targets, and one full rest day. Not sure how long to choose? Longer plans ramp more gently. 16–24 weeks suits most beginners.

Training guides