Tell it how many days a week you can lift and when you're starting. It builds the split, spaces the days so nothing gets hit again before it's recovered, fills each session with exercises, sets and reps, drops cardio where it won't wreck your legs, and works out what you need to eat to actually grow. Print it, or drop it straight into your phone calendar.
days / week
Start date
Plan length
Session time
Training age
Intensity
Split
Emphasis
Calorie + protein targets — your numbers
Sex
Age
Bodyweight (lb)
Height (ft / in)
Height (cm)
Daily life outside the gym
Your picks are saved on this device (needs cookies / local storage).
// Note: This is a training template built from general recovery and volume
research, not medical or coaching advice for you specifically. Calorie numbers are estimates from
the Mifflin–St Jeor equation and MET tables — start there, then adjust by what the scale and
the mirror do over 2–3 weeks. If you're injured, pregnant, or have a heart or metabolic
condition, talk to a doctor before starting.
Print / PDF use your browser's print dialog. "Add to calendar" downloads a
standard .ics file — open it on your phone and every session drops into Apple
Calendar, Google Calendar or Outlook with the exercises in the notes.