Answer a few questions to get a weekly plan with the reasoning behind every pick, plus nutrition and supplement guidance for your goal. Then make it yours: swap any exercise and set your own sets and reps.
Your level Beginner Intermediate Advanced
Primary goal Build strength Build endurance Recover and rebalance Weight management General wellness
A balanced, sustainable mix of movement to stay active and feel good.
Days per week 1 2 3 4 5 6
Time per session 20 min 30 min 45 min 60 min
Equipment you have (pick all that apply) No equipment Dumbbells Barbell Bench Resistance bands Machines Kettlebells Pull-up bar Medicine ball Jump rope
Bodyweight exercises are always included. Machines includes weight machines and cardio machines (bike, rower, elliptical, treadmill).
How you eat (optional) Eating pattern No preference Vegetarian Pescatarian Vegan
These tailor your nutrition and supplement suggestions. They do not change your workout.