Answer a 2-minute questionnaire about your goal, schedule, equipment and injuries. We pick the right split and build the whole program around you.
From $19 · one-time payment · 7-day money-back guaranteePick one to start. You don't need to know which split you need; we choose it based on your answers.
No catalog to scroll through. You tell us about yourself, we do the rest.
Goal, stats, experience, schedule, equipment, injuries and preferences.
Full body, upper/lower, PPL or something else, depending on what fits you.
Ready the moment you finish, with a PDF and a tracking sheet, and a copy in your inbox.
Every 4 weeks you get a link, log your numbers in 2 minutes, and your next block is rebuilt automatically.
Not ready to go custom? Get our beginner template: 3 full-body sessions a week with simple progression. Everyone gets the same plan, with no personalization.
The template is the same for everyone. Custom and Pro are both built for you. Pro keeps adapting as you progress.
| Free | Custom | Pro | |
|---|---|---|---|
| Structured weekly plan | ✓ | ✓ | ✓ |
| Split chosen for you | Full body only | ✓ | ✓ |
| Fits your schedule, equipment & injuries | ✕ | ✓ | ✓ |
| Length | 4 weeks | 8 weeks | 12 weeks |
| Automatic check-ins & plan updates | ✕ | ✕ | Every 4 weeks |
| Nutrition: calories & macros | ✕ | ✕ | ✓ |
| Unlimited exercise swaps | ✕ | ✕ | ✓ |
| Switch split anytime | ✕ | ✕ | ✓ |
| Delivery | Instant | Instant | Instant |
| Price | $0 | $19 | $49 |
7-day money-backNot the right fit? Full refund, no questions asked.
Instant deliveryYour plan is ready the moment you finish.
Train anywhereWorks on phone, tablet and desktop.
Yes, but you don't have to. By default we pick the split that fits your goal, experience, schedule and equipment. If you already know what you want (Full Body, Upper/Lower, PPL, Strength or Bro Split), select it in the questionnaire and we'll build it around you.
Exercise selection, weekly volume, session length and progression are all built around your answers, including swaps for injuries and the equipment you actually have.
The free template is a fixed 4-week full-body plan that's the same for everyone. The custom program is 8–12 weeks long and built specifically for you.
No. Tell us what equipment you have, from a full gym to bodyweight only, and the program is built around it.
Both are fully personalized to you. Custom is a complete 8-week plan, and that's it. Pro is 12 weeks with automatic check-ins every 4 weeks: your next block is rebuilt from your actual progress. Pro also adds a nutrition plan (calories and macros), unlimited exercise swaps and the option to switch splits anytime.
Every 4 weeks we email you a link. You log your main lifts, bodyweight, how hard the sessions felt and anything that hurt. It takes about 2 minutes. Your next 4-week block is then generated automatically, with loads, volume, exercise swaps and calories adjusted, and sent straight to your inbox.
Yes. Email us within 7 days of your purchase and you get a full refund, no questions asked. See the refund policy.
No. Your program is general fitness guidance built from your answers. If you have an injury, a health condition or are pregnant, check with your doctor before you start.