Set up your plan

Pick your goal, routine, and preferences.

1 Profile

2 Schedule

3 Preferences

Start with your goal

Choose what matters most right now.

Goals

Strength Muscle General fitness Mobility

Level

BeginnerNew to training IntermediateSome experience AdvancedTrain regularly

Pick a routine

Choose what you can realistically stick to.

Days per week

2 days 3 days 4 days 5 days

Session length

20 min 30 min 45 min 60 min 75 min

Fine-tune the plan

Add equipment, focus areas, and anything to avoid.

Equipment

Bodyweight only Dumbbells Bands Bench Pull-up bar

Focus

Upper body Lower body Core Mobility

Avoid

Optional

Wrist sensitive Knee sensitive Lower back sensitive Shoulder sensitive

Style

Balanced Strength bias Mobility bias Low impact

Saved automatically.

Review your plan

Start from the recommended draft, then confirm the version you want to activate.

Draft

Could not load your draft

Try again to reload your recommendations.

Built from your profile

Choose your training structure

Pick the split you want to start with.

Tune each exercise slot

Review before activation

Check the final structure and any changed exercises.

Today

No workout today. Recover and come back tomorrow.

Plan tools

Choose a date or refresh your plan.

History

No data for this day

Sessions

Note

Plan

Current plan

Week

Sessions

Advanced tools Compatibility only

Plan details

Progression refresh

Version details

Recent changes

Progression timeline

Recent progression changes for this version.

Manual editor

Adjust the schedule, session structure, and targets before saving a new version.

Program id Program name

Week schedule

Map each weekday to an existing session or a rest day.

Sessions

Edit names, targets, and set caps. Save will create a new version.

Today

History

Plan

Confirm action

Replace exercise