Built on published guidelines: Dietary Guidelines for Americans · ACSM · ISSN position stands · NIH ODS · USDA FoodData Central · PAR-Q+
Education only. Not medical advice. Confirm with your clinician.
Questions
How does the workout plan builder work?
You answer 8 quick questions about your goal, experience, schedule, equipment and any injuries. The rules engine builds a 4-week plan that fits your days and minutes, with a warm-up, cool-down, sets, reps, rest and target effort for every exercise.
What if I have an injury?
Choose the area to protect (lower leg or Achilles, knee, lower back, shoulder, wrist). Moves that commonly aggravate it are removed. For the Achilles, there is no jumping, sprinting or standing calf work, and calf isometrics appear only in a clinician-cleared box. Your clinician’s plan always comes first.
What is RPE?
Rate of perceived exertion, effort on a 1–10 scale. RPE 7 means you could do about 3 more reps. Each week has a target RPE.
Why is week 4 easier?
Week 4 is a deload: about 40% fewer sets at easy effort. It lets your body absorb the work, then you restart week 1 with your new loads.
Can I train with no equipment?
Yes. Choose bodyweight only and every exercise can be done at home. You can add dumbbells, a full gym or a pool.