Adaptive Workout Planner

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Training Planner

Workout Plan

Build a clear training plan from your goals, schedule, and equipment.

Not medical advice. If you have pain, injury, or a condition, talk to a clinician.

1) Athlete Intake

Complete this before plan generation. The app uses these details to build your training schedule and exercise selection.

Sex Age Weight (lb) Height (ft) Height (in) Body Fat % (optional) Training Experience Daily Activity Level Resting HR (optional) Avg Sleep (hours/night)

Primary Goals

Pick at least one.

Lose Weight Gain Muscle Build Strength Strengthen Weak Joints Improve Athleticism General Fitness

Weak/Pain-Prone Areas

Knee Shoulder Lower Back Hip Ankle Elbow/Wrist

Injury Notes / Current Pain (optional) Additional Training Info (optional)

Schedule & Equipment

Days Per Week Preferred Workout Length (minutes) Program Timeline

Preferred training days (optional, we will auto-fill if needed):

Mon Tue Wed Thu Fri Sat Sun

What equipment do you have access to? Pick all that apply.

Commercial Gym Barbell + Plates Dumbbells Resistance Bands Cable / Machines Kettlebell Bodyweight Only Cardio Machine No Equipment

2) Goal Alignment Check

Your requested schedule and training time are compared against your goals before plan generation.

Your Program

Pain Flags & Suggestions

No pain entries yet. Pain-flagged movements will appear here with suggestions.

Profile Snapshot + Programming Notes

Swap Exercise

Also apply this across all similar barbell exercises in the whole program