Home and gym treated equally
Two dumbbells and some floor space? That is a place to train, too. Tell us what equipment you have, and your plan uses what is actually within reach.
A plan that learns
from your sets.
We do not copy a program from the internet. We build your week around your goal, experience, equipment and limitations. Rate the load after each exercise, and your next plan takes account of how training actually went.
Build my training planKnow your plan.
Show up and do it.
Technique shown, not described
Do not recognise an exercise name? Watch its video before you start. It is right there in your plan, without a search through random advice online.
A week that adds up
The plan runs on a Monday–Sunday cycle and scales to the days left. On Monday morning a new week is ready and waiting.
Public example
See a sample training week.
This illustrative plan is for a healthy beginner with gym access. It shows the plan format, but it is not individual advice or a prescribed load for everyone.
01
Day 1: full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 8 | 90 s |
| Machine chest press | 3 | 10 | 90 s |
| Seated cable row | 3 | 10 | 90 s |
| Dumbbell Romanian deadlift | 2 | 10 | 90 s |
| Dead bug | 3 | 8 per side | 60 s |
02
Day 2: full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 10 | 90 s |
| Lat pulldown | 3 | 10 | 90 s |
| Incline dumbbell press | 3 | 10 | 90 s |
| Hip thrust | 3 | 10 | 90 s |
| Farmer carry | 3 | 30 m | 60 s |
03
Day 3: full body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Split squat | 3 | 8 per side | 90 s |
| Single-arm cable row | 3 | 10 per side | 90 s |
| Machine chest press | 3 | 10 | 90 s |
| Dumbbell shoulder press | 2 | 10 | 90 s |
| Plank | 3 | 30 s | 60 s |
From your first set
to your last rest.
A session guided from the first set
See which exercise comes next and how many sets are left. Log your weight and reps while the timer counts your rest. Focus on the movement.
Three smileys instead of forms
Too easy, just right, too heavy. One tap after each exercise. Along with your logged sets, that rating helps shape next week’s training.
Progression, not guesswork
Was last week’s weight too easy? Say so after the exercise. Your next plan uses that rating to choose the load. If it was too heavy, say that too. Progress takes honesty.
The workout that matters most
is the one you did not feel like doing.
Strength does not come from the days when everything goes smoothly. It comes from getting up after a rough week and doing the work. Download the app, answer a few questions and do your first session. It does not have to be perfect. It has to happen.
Your first plan is free. No card needed.
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