Internal plan builder preview

1. Training setup

Training days per weekExperienceRecent trainingA training-history context, not a body type. It changes starting volume and progression, not the split. It does not estimate body fat or prescribe food.GoalSingle training priority

Available weekdays (optional)

Select at least 3 available days, or leave all clear for a suggested schedule. If you select more, we choose a spread-out subset across the repeating week, including Sunday to Monday.

2. Equipment you actually have

Choose every item that is present and usable. Neither location assumes any equipment. A band anchor or foot support must be secure; do not improvise one.

Training location

3. Health and movement review

Not a diagnosis or treatment. This is not medical clearance. A body-area concern is separate from your training priority and does not automatically ban every movement involving it.

Do you have active or recent pain, an injury, or other symptoms affecting exercise?

Include symptoms that are new, worsening, unexplained, or not yet assessed. If yes, pause and consult a qualified clinician before exercise or return.

NoYes

Any red flags now or recently?

Examples: chest pain, fainting, severe breathlessness, sudden severe symptoms, new or progressive weakness or numbness, or new loss of bowel/bladder control. Yes: do not exercise; seek urgent care. For emergency symptoms call emergency services now.

NoYes

Areas you want to review (not current or recent symptoms)

NoneSelect areas

Area tags flag movements for your review; they cannot determine what is safe for you. “Other” has no automatic movement mapping; use exclusions below. If unsure, consult a qualified clinician.

Optional: avoid specific exercises

Each excluded exercise is removed from both primary and substitute choices. If a suitable pair is unavailable, generation stops with the gap.

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1. Training setup

Available weekdays (optional)

Select at least 3 available days, or leave all clear for a suggested schedule. If you select more, we choose a spread-out subset across the repeating week, including Sunday to Monday.

2. Equipment you actually have

Choose every item that is present and usable. Neither location assumes any equipment. A band anchor or foot support must be secure; do not improvise one.

Training location

3. Health and movement review

Not a diagnosis or treatment. This is not medical clearance. A body-area concern is separate from your training priority and does not automatically ban every movement involving it.

Do you have active or recent pain, an injury, or other symptoms affecting exercise?

Include symptoms that are new, worsening, unexplained, or not yet assessed. If yes, pause and consult a qualified clinician before exercise or return.

NoYes

Any red flags now or recently?

NoYes

Areas you want to review (not current or recent symptoms)

NoneSelect areas

Area tags flag movements for your review; they cannot determine what is safe for you. “Other” has no automatic movement mapping; use exclusions below. If unsure, consult a qualified clinician.

Optional: avoid specific exercises

Each excluded exercise is removed from both primary and substitute choices. If a suitable pair is unavailable, generation stops with the gap.

Build an eight-week training plan.

1. Training setup

2. Equipment you actually have

3. Health and movement review

Build an eight-week training plan.

1. Training setup

2. Equipment you actually have

3. Health and movement review