Workout plan built around your goals and schedule

Custom workout plan

What’s your goal?

Your plan starts with what you want to achieve: build muscle, get stronger, get lean or lose weight. Add your experience level and the areas you want to focus on, and every choice in your plan builds on that.

• Build muscle, get stronger, get lean or lose weight
• Experience level from beginner to advanced
• Priority Zones for up to two areas you want to improve most

Workout schedule app

A training plan that fits your week

Tell the app how many days a week you want to train and how long a session can take. Your workouts are spread over those days, with exercises, sets and reps that match your level. You see your whole week at a glance.

Every Monday your next week is ready, built on what you logged. Generating a Smart Program is part of Pro.

• One to seven training days a week, or pick specific days
• Sessions of 30, 45, 60 or 90+ minutes
• Every workout of the week with its exercises and sets

Gym or home

A plan built on the equipment you have

Choose where you train, from a large gym to your living room, and tick the equipment you have. Your plan only uses exercises that fit: dumbbells, a barbell, a kettlebell, cables, machines, bands or just your bodyweight.

• A large gym, a small gym, a garage gym or at home
• Dumbbells, barbell, kettlebell, cables, machines or bands
• Bodyweight-only plans with no equipment at all

Workout split planner

Choose a training split that suits you

Full body, upper/lower or push/pull/legs: the app recommends the split that fits your goal, the number of days you train and your equipment. Prefer a different one? Pick it yourself and your plan is built around it. Or let the app choose, and it keeps the choice up to date when your days or equipment change.

• Full body, upper/lower and push/pull/legs
• A recommended split based on your answers
• Change your split later in My Plan

Progressive overload

Build on your previous workout

For every exercise, the app suggests a weight based on your recent sessions and how hard your last sets felt. Went well? Your next workout can add weight, reps or sets. What you lifted last time is one tap away while you log, and next to every set in your exercise log afterwards.

Your plan runs in blocks of four weeks. After each block the app looks at how it went and most of your main lifts switch to another variant. If your lifts stalled or you trained less than planned, it can propose a lighter week or fewer training days, which only applies once you tap Apply.

• A suggested weight for every exercise
• Your previous session one tap away while you log
• Progression in weight, reps or sets

Flexible workout plan

Exercise not working for you? Swap it

Machine taken, or an exercise that doesn’t feel right? Swap it for an alternative that works the same muscles with the equipment you have. Choose whether the swap is just for today or for the rest of your plan. You can also tell the app up front which exercises you’d rather do, such as a lat pulldown or pull-ups, when you set up your plan.

• Alternatives for the same muscles
• Filtered on the equipment you have
• Swap for one workout or for good

Workout planner app

Plans changed? Move your workout

Life doesn’t always follow your schedule. Move a workout to another day and the rest of your week stays as planned. Missed one? It stays ready for whenever you are. Your calendar shows which days you trained and how your streak is going.

• Move workouts to another day
• The rest of your week stays as planned
• A calendar with your streak and training days

Train at reduced load

Match your training to how you feel

Slept badly, or still sore from your last session? With Pro, tell the app how fit you feel today and the suggested weights for that workout scale with it, from 70 to 110%. Only workouts at 100% count toward your progression, so a lighter day never throws your plan out of balance.

• Lower the load for a single workout
• Suggested weights adjust automatically
• Your plan and progression stay on track

Exercise guidance

See how to do every exercise

Every exercise in your plan comes with step-by-step instructions, a video guide where available and the primary and secondary muscles it works. Exercises reviewed by a physiotherapist or other expert show who checked them.

• Step-by-step instructions
• A video guide where available
• Primary and secondary muscles, front and back