A free workout plan
written around you.
A workout plan is only useful if it fits the equipment you can reach and the days you can actually train. This one is generated from your answers rather than pulled off a shelf, and it costs nothing.
What is in it
- Three phases
- Foundation, Build and Perform, thirty days each, with a different job
- A weekly split
- Built around the 3 to 6 days you said you can train
- Named exercises
- With sets and rep ranges, matched to your equipment
- Progression
- Four week blocks with a stated way to add difficulty
- Nutrition targets
- Daily calories, protein, carbohydrate and fat from your own measurements, plus a free meal plan for the way you eat
- Meals
- For your diet preference, working around allergies and dislikes
- An export
- Download or print the whole thing
How the personalization works
The intake asks three short screens of questions. Your goal sets the direction, your measurements set the numbers, and your equipment and schedule determine which sessions get written. Change an answer and the output changes with it, which you can test by generating a second one.
It adapts to where you train
Whether you have a full gym, a rack in the garage, a set of bands or nothing at all, the sessions are rebuilt rather than trimmed. There are separate walkthroughs for training at home and a gym workout plan.
It changes as you go
Running one routine for ninety days produces fast early progress and then a long plateau. The phase structure exists to keep the demand moving, and it closes with a roadmap for what comes after day ninety rather than stopping dead.
What it does not do
It cannot watch your technique, cannot feel how a session went, and cannot account for an injury or a medical condition. You get a structure and a set of targets. Judgement about load and pain stays with you.
Three short screens, then your plan.
Build my free plan