Generate your weekly training plan
A ready-to-go week for strength, hypertrophy, fat loss or a 5K / 10K running plan tailored to your available days, your equipment and your limitations. If you know your 1RM for the big lifts, we compute the suggested kg per set; otherwise you work by feel with RIR.
- ✓ Full Body, Upper/Lower and PPL templates.
- ✓ 5K (8 weeks) and 10K (12 weeks) plans.
- ✓ Auto swaps for injuries (knee, shoulder, lower back, etc.).
- ✓ Private: your plan lives in your browser.
Configure your plan
We filter exercises so the plan runs with what you have.
We automatically pick the best split (Full Body, Upper/Lower or PPL).
We swap contraindicated exercises for friendlier alternatives. This is not medical advice.
1RM (optional) · if filled, we calculate suggested kg
Without 1RM we prescribe by feel (RIR/RPE). You can calculate them at /en/calculators/1rm.
Don't know your 1RM?
Calculate it safely from a submaximal 3-5 rep test, no need to grind to failure.
Close the loop
Combine your plan with a menu that hits your calories and macros to recover better between sessions.