About Phasebuilt.
Phasebuilt is a free tool that turns a short questionnaire into a structured 90-day workout and nutrition plan. It exists because the gap between deciding to train and knowing what to do is where most people stop.
Why it exists
Information about training is not scarce. Structure is. Search for a workout plan and you get a library of exercises, a paywall, or a routine written for someone with three years of training behind them and a gym you do not have. What is missing is something that takes your actual circumstances and returns a specific plan for the next three months.
That is the whole scope of this tool. It does not try to be a tracker, a social network or a coach.
How a plan is built
The intake asks about your goal, your measurements, your equipment, how many days you can train, how you eat, and how you are sleeping. Those answers drive the output in specific ways: your measurements set the calorie and protein targets, your equipment determines which movements appear, your available days determine the split, and your sleep and stress adjust how aggressive the plan is allowed to be.
Where the numbers come from
Calorie targets start from the Mifflin St Jeor equation, published in the American Journal of Clinical Nutrition in 1990 and still one of the most widely used predictive equations in clinical practice. Protein targets sit inside the 1.4 to 2.0 g per kilogram range the International Society of Sports Nutrition gives for active people. The entire calculation is written out, step by step, in how many calories do I need, so you can check it or take it to a professional.
Nothing is hidden behind a proprietary algorithm, because there is not one. It is arithmetic on published equations.
What it deliberately does not do
- No guaranteed results
- Outcomes depend on adherence, starting point, sleep, stress and genetics. Anyone promising a fixed transformation is selling something
- No invented social proof
- There are no testimonials, star ratings or user counts on this site, because we are not going to make them up
- No medical advice
- This is general fitness information for healthy adults, not diagnosis or treatment
- No account, no data collection
- Your answers are processed in your browser. See the privacy policy
Why it is free
There are no servers storing your data and no accounts to administer, so there is very little to charge for. If that ever changes it will be stated plainly here rather than discovered at a paywall.
Where it is available
Phasebuilt runs in a web browser and is available worldwide. There is nothing to install. Weights are handled in kilograms and heights in centimetres.
Corrections
If you find an error in a calculation or a claim on this site, we would rather hear about it than leave it up. Get in touch.
See what it builds for your circumstances.
Build my free plan