Preparing your personalized experience
💡 Tip: Your AI-generated plans are based on real science - TDEE calculations, progressive overload, and macro optimization.
Answer simple questions about your goals, equipment, and diet preferences.
Our AI creates a complete plan with:
Complete in 5 minutes
Professional results instantly
Not just a plan – a complete, professionally designed system you can use immediately
Access from any device, anytime
Save to your phone or computer
Bring physical copy to the gym
Professional fitness planning for less than a single training session
From signup to your complete plan in just 5 minutes
Tell us your fitness goals, available equipment, diet preferences, and any limitations. Just click and select – no complicated forms.
Our AI generates a complete package with workouts, meals, and shopping lists. Everything calculated and formatted for you in seconds.
Get your professional PDF instantly. Print it, save it to your phone, or view online. Start your transformation right away.
Beautifully designed, gym-ready format – not just a text document
Mobile Optimized
Print Ready
Easy to Read
Professional Design
Focus: Chest, Shoulders, Triceps
Lower bar to mid-chest, maintain scapular retraction
Set bench to 30-45°, full ROM
Brace core, press straight up
Slight forward lean, control descent
💡 Form Cue: Maintain tension throughout - no bouncing or momentum. Breathe out on the push, inhale on the negative.
Complete exercise breakdowns with sets, reps, and form cues
7:00 AM
Complete recipes with macros, calories, and portions
For 2,400 cal/day meal plan
Estimated costs based on average grocery prices. Buy in bulk to save!
Organized by category with estimated costs
Every PDF is carefully formatted for maximum readability whether you're viewing on your phone at the gym, reading on your tablet, or printing it out. Clean layouts, clear fonts, and organized sections make following your plan effortless.
Stop wasting hours piecing things together yourself
The frustrating way
⏱️ Hours of frustrating work
The smart way
⚡ Complete plan in 5 minutes
Designed for real people with real lives
You have work, family, or studies. You want clear workout & meal structure without spending hours planning.
Sitting all day? Get everything done for you: training split, macros, meals, and shopping lists.
You care about training but don't want to be your own coach. Get real calculations without expensive 1:1 coaching.
We apply proven fitness science and research-backed methods
Uses the Mifflin-St Jeor equation to calculate your Total Daily Energy Expenditure, then adjusts for your specific goals
Workouts systematically increase in difficulty over time - the proven method for building strength and muscle mass
Protein, carbs, and fats calculated based on your body weight, activity level, and goals using sports nutrition guidelines
Get a preview of the science behind our personalized plans
Calculate your Total Daily Energy Expenditure and personalized macros
You receive a comprehensive PDF package including: a personalized workout schedule with exercise instructions and form cues, a complete 7-day meal plan with recipes and macros, organized shopping lists with costs, and TDEE calculations. Everything is professionally formatted and ready to use immediately.
Unlike ChatGPT where you have to write complex prompts and format everything yourself, our guided system asks simple questions and generates a complete, professionally designed package. You get workouts, meals, and shopping lists all calculated and formatted together – not just text responses you have to organize yourself.
We work with whatever you have! Choose from bodyweight only, resistance bands, dumbbells, home gym setup, or full commercial gym access. Your plan adapts to your available equipment.
Absolutely! Our PDFs are designed for real-world use. They're compact, printable, and easy to read – perfect for bringing to the gym or viewing on your phone. Everything is clearly formatted so you can focus on your workout.