Your training + nutrition plan,
built around your body.

Answer a few quick questions and get a complete personalized program - workouts, cardio, macros, and meals - in seconds.

How old are you?

Metabolism changes with age

What's your weight?

Current body weight

How tall are you?

Height affects your base metabolic rate

How active are you?

Your general daily activity level

What's your job like?

Your daily work activity level

What exercise do you do?

Select all that apply, then set duration and frequency

Daily steps?

Average from your phone or watch (optional)

Do you know your body fat %?

This lets us use the most accurate formula

Are you an athlete?

Athletes use a different metabolic formula (Cunningham)

What's your goal?

This determines your calorie target

Slower = more sustainable, less muscle loss

Are you on GLP-1 medication?

Ozempic, Wegovy, Mounjaro, or similar

Are you using PEDs?

Testosterone, GH, SARMs, etc.

Any dietary needs?

Select all that apply, or skip

Any food allergies?

Select all that apply, or skip

How many meals per day?

We'll distribute your calories evenly

Plan duration?

How many weeks of training + meal plans

How many days per week can you train?

Weight training sessions per week

Choose your training split

How to organize your training days

How long are your gym sessions?

Average time per weight training session

Your training experience?

This helps us pick the right workout intensity

Do you want cardio in your program?

Cardio helps with fat loss and cardiovascular health

What type of cardio?

Pick your intensity, then your preferred activity

Choose your preferred activity:

How many cardio sessions per week?

More sessions = shorter each, more food allowed

Session duration will be calculated based on your goals and body stats.

When do you want your cardio?

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We'll auto-fall-through to mixed if needed to fit your week.