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Experience

Part 1/10

How long have you been training consistently?

0 – 2 Weeks 2 Weeks – 6 Months 6 Months – 3 Years 3+ Years

Goals

Part 2/10

What would you like to focus on improving?

You can select more than one goal

Strength Muscle Size Muscular Endurance Power/Speed

How much cardio would you like to do per week?

2 hours and 30 minutes is the recommended duration

How much cardio would you like to do per week?—2 hours and 30 minutes is the recommended duration 0

Training Segment

Part 3/10

Which body segment would you like to train?

All Body Upper Body Only Lower Body Only

Focus

Part 4/10

Which body part(s) would you like to focus on?

Train Everything Equally Choose Body Part(s) Choose Movement(s)

Select focus muscle(s):

Left Side

Right Side

Left Side

Right Side

Select focus movement(s):

Upper Body Push (Vertical) Upper Body Push (Horizontal) Upper Body Pull (Vertical) Upper Body Pull (Horizontal) Lower Body Push (Vertical) Lower Body Push (Horizontal) Lower Body Pull (Vertical) Lower Body Pull (Horizontal)

Injuries

Part 5/10

Do you have any injuries?

If not, skip to the next question

Muscle/Tendon Joint/Ligament Bone

Work on healing muscle injuries?

Keep unselected to avoid exercises involving injuries

Heal Muscles/Tendons

Select injured muscle(s):

Left Side

Right Side

Left Side

Right Side

Select specific muscles by name?

Show List

Select injured muscle(s):

Name	Left	Right
Abductor Digiti Minimi	L	R
Abductor Pollicis Brevis	L	R
Abductor Pollicis Longus	L	R
Adductor Brevis	L	R
Adductor Longus	L	R
Adductor Magnus	L	R
Adductor Pollicis	L	R
Anconeus	L	R
Biceps Brachii	L	R
Biceps Brachii Long Head	L	R
Biceps Femoris	L	R
Brachialis	L	R
Brachioradialis	L	R
Coracobrachialis	L	R
Deltoid Anterior	L	R
Deltoid Lateral	L	R
Deltoid Posterior	L	R
Diaphragm	L	R
Dorsal Interossei	L	R
Extensor Carpi Radialis Brevis	L	R
Extensor Carpi Radialis Longus	L	R
Extensor Carpi Ulnaris	L	R
Extensor Digiti Minimi	L	R
Extensor Digitorum	L	R
Extensor Digitorum Longus	L	R
Extensor Hallucis Longus	L	R
Extensor Indicis	L	R
Extensor Pollicis Brevis	L	R
Extensor Pollicis Longus	L	R
Flexor Carpi Radialis	L	R
Flexor Carpi Ulnaris	L	R
Flexor Digiti Minimi	L	R
Flexor Digitorum Longus	L	R
Flexor Digitorum Profundus	L	R
Flexor Digitorum Superficialis	L	R
Flexor Hallucis Longus	L	R
Flexor Pollicis Brevis	L	R
Flexor Pollicis Longus	L	R
Gastrocnemius	L	R
Gemellus Inferior	L	R
Gemellus Superior	L	R
Gluteus Maximus	L	R
Gluteus Medius	L	R
Gluteus Minimus	L	R
Gracilis	L	R
Iliacus	L	R
Iliocostalis	L	R
Infraspinatus	L	R
Intercostals External	L	R
Intercostals Internal	L	R
Latissimus Dorsi	L	R
Levator Scapulae	L	R
Longissimus	L	R
Longus Colli Capitis	L	R
Longus Colli Cervicis	L	R
Lumbricales	L	R
Multifidus	L	R
Oblique External	L	R
Oblique Internal	L	R
Obturator Externus	L	R
Opponens Digiti Minimi	L	R
Opponens Pollicis	L	R
Palmar Interossei	L	R
Palmaris Brevis	L	R
Palmaris Longus	L	R
Pectineus	L	R
Pectoralis Major Clavicular	L	R
Pectoralis Major Sternal	L	R
Pectoralis Minor	L	R
Peroneus Brevis	L	R
Peroneus Longus	L	R
Peroneus Tertius	L	R
Piriformis	L	R
Plantaris	L	R
Popliteus	L	R
Pronator Quadratus	L	R
Pronator Teres	L	R
Psoas Major	L	R
Quadratus Femoris	L	R
Quadratus Lumborum	L	R
Rectus Abdominis	L	R
Rectus Femoris	L	R
Rhomboid Major	L	R
Rhomboid Minor	L	R
Rotatores	L	R
Sartorius	L	R
Scalene Anterior	L	R
Scalene Middle	L	R
Scalene Posterior	L	R
Semimembranosus	L	R
Semispinalis	L	R
Semitendinosus	L	R
Serratus Anterior	L	R
Serratus Posterior Inferior	L	R
Serratus Posterior Superior	L	R
Soleus	L	R
Spinalis	L	R
Splenius Capitis	L	R
Splenius Cervicis	L	R
Sternocleidomastoid	L	R
Subscapularis	L	R
Supinator	L	R
Supraspinatus	L	R
Tensor Fasciae Latae	L	R
Teres Major	L	R
Teres Minor	L	R
Tibialis Anterior	L	R
Tibialis Posterior	L	R
Transversus Abdominis	L	R
Trapezius Lower	L	R
Trapezius Middle	L	R
Trapezius Upper	L	R
Triceps Brachii	L	R
Triceps Brachii Long Head	L	R
Vastus Intermedius	L	R
Vastus Lateralis	L	R
Vastus Medialis	L	R

Work on healing joint injuries?

Keep unselected to avoid exercises involving injuries

Heal Joints/Ligaments

Select injured joint(s):

Left Side

Right Side

Left Side

Right Side

Select specific joints by name?

Show List

Select injured joint(s):

Name	Left	Right
Ankle	L	R
Carpometacarpal	L	R
Cervical	L	R
Costotransverse	L	R
Costovertebral	L	R
Distal Interphalangeal	L	R
Elbow	L	R
Hip	L	R
Interphalangeal	L	R
Knee	L	R
Lumbar	L	R
Metacarpophalangeal	L	R
Proximal Interphalangeal	L	R
Radioulnar	L	R
Rib	L	R
Scapulothoracic	L	R
Shoulder	L	R
Sternoclavicular	L	R
Thoracic	L	R
Wrist	L	R

Select injured bone(s):

Left Side

Right Side

Left Side

Right Side

Select specific bones by name?

Show List

Select injured bone(s):

Name	Left	Right
Carpals	L	R
Cervical Vertebrae	L	R
Clavicle	L	R
Femur	L	R
Fibula	L	R
Humerus	L	R
Lumbar Vertebrae	L	R
Metacarpals	L	R
Pelvis	L	R
Phalanges	L	R
Radius	L	R
Ribs	L	R
Sacrum	L	R
Scapula	L	R
Sternum	L	R
Temporal Bone	L	R
Thoracic Vertebrae	L	R
Tibia	L	R
Ulna	L	R

Time

Part 6/10

Change Training Split

Do you have a preferred training split?

Longer splits need shorter sessions but more days

Shorter splits need longer sessions but fewer days

Upper Push – Lower Push – Upper Pull – Lower Pull Upper Vert – Lower Vert – Upper Horiz – Lower Horiz Vert Push – Vert Pull – Horiz Push – Horiz Pull Vert Push – Vert Pull – Horiz Push – Horiz Pull Vert Push – Vert Pull – Horiz Push – Horiz Pull Upper – Lower Push – Pull Vertical – Horizontal Push – Pull Push – Pull Vertical – Horizontal Vertical – Horizontal Full Body Upper Body Lower Body

Decrease Session Time

Need to further reduce time?

Use “Supersets” if you can access several training equipment at the same time

Avoid “Dropsets” for strength/power training

Avoid “Skipping Warmups” unless necessary

Supersets Dropsets Skip Warmups

Set Schedule

Which days can you train?

Choose Weekdays Set Repeating Cycle

Select available days:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Select consecutive training days:

Select consecutive training days: 1

Select consecutive rest days:

Select consecutive rest days: 1

Session Time

Part 7/10

How much time do you have for a training day?

Each color level allows for more specific targeting of muscles

How much time do you have for a training day?—Each color level allows for more specific targeting of muscles 60

Equipment

Part 8/10

Where will you be training?

"Park" assumes you have pull-up and dip bars

"House" assumes you have typical furniture

Gym Park House (No Equipment) Select Equipment Manually

Select available equipment types:

Then scroll below to select specific equipment

Weights Bench Rack Fixed Implement Machine Attachment Special

Select available weights:

Barbell Dumbbell EZ Bar Hex Bar Kettlebell Medicine Ball Safety Squat Bar Strongman Log Trap Bar Weight Plate Wrist Roller

Select available benches:

Adjustable Bench Back Extension Bench Decline Bench Flat Bench Glute Ham Raise Bench Hyperextension Bench Incline Bench Nordic Hamstrings Curl Bench Preacher Curl Bench Seal Row Bench Upright Bench

Select available racks:

Adjustable Rack Bench Press Rack Decline Bench Press Rack Incline Bench Press Rack Seated Shoulder Press Rack Squat Rack

Select available fixed implements:

Ab Wheel Captain's Chair Dip Station Gymnastics Rings Low Bar Neutral Grip Bar Parallel Bars Pull Up Bar Suspension Trainer

Select available machines:

Belt Squat Machine Biceps Curl Machine Cable Machine Chest Fly Machine Chest Press Machine Donkey Calf Raise Machine Hack Squat Machine Hip Abduction Machine Hip Adduction Machine Hip Thrust Machine Horizontal Leg Press Machine Lat Pulldown Machine Lateral Raise Machine Leg Extension Machine Lying Leg Curl Machine Overhead Press Machine Pec Deck Machine Rear Delt Fly Machine Reverse Fly Machine Reverse Hyperextension Machine Row Machine Seated Back Extension Machine Seated Cable Row Machine Seated Calf Raise Machine Seated Crunch Machine Seated Dip Machine Seated Leg Curl Machine Shoulder Press Machine Shrug Machine Sled Leg Press Machine Smith Machine Standing Calf Raise Machine Standing Leg Curl Machine Triceps Extension Machine Vertical Leg Press Machine Viking Press Machine

Select available attachments:

Ankle Strap Attachment Bar Attachment Close Grip Handle Attachment Handle Attachment Rope Attachment

Select available special equipment:

Landmine Safety Step Tibialis Bar Wall

Periodisation

Part 9/10

Do you have a preferred periodisation plan?

Automatic Linear Undulating/DUP Conjugate Block

About You

Part 10/10

What is your gender?

Habibi Male Female

What is your bodyweight?

Enter weight:

What is the measurement unit?

kg lb

When would you like to start?

Select date:

Are you sure you want to submit?

Experience Part 1/10

How long have you been training consistently?

Goals Part 2/10

What would you like to focus on improving?

You can select more than one goal

How much cardio would you like to do per week?

2 hours and 30 minutes is the recommended duration

Training Segment Part 3/10

Which body segment would you like to train?

Focus Part 4/10

Which body part(s) would you like to focus on?

Select focus muscle(s):

Select focus movement(s):

Injuries Part 5/10

Do you have any injuries?

If not, skip to the next question

Work on healing muscle injuries?

Keep unselected to avoid exercises involving injuries

Select injured muscle(s):

Select specific muscles by name?

Select injured muscle(s):

Work on healing joint injuries?

Keep unselected to avoid exercises involving injuries

Select injured joint(s):

Select specific joints by name?

Select injured joint(s):

Select injured bone(s):

Select specific bones by name?

Select injured bone(s):

Time Part 6/10

Do you have a preferred training split?

Longer splits need shorter sessions but more days

Shorter splits need longer sessions but fewer days

Need to further reduce time?

Use “Supersets” if you can access several training equipment at the same time

Avoid “Dropsets” for strength/power training

Avoid “Skipping Warmups” unless necessary

Which days can you train?

Select available days:

Select consecutive training days:

Select consecutive rest days:

Session Time Part 7/10

How much time do you have for a training day?

Each color level allows for more specific targeting of muscles

Equipment Part 8/10

Where will you be training?

"Park" assumes you have pull-up and dip bars

"House" assumes you have typical furniture

Select available equipment types:

Then scroll below to select specific equipment

Select available weights:

Select available benches:

Select available racks:

Select available fixed implements:

Select available machines:

Select available attachments:

Select available special equipment:

Periodisation Part 9/10

Do you have a preferred periodisation plan?

About You Part 10/10

What is your gender?

What is your bodyweight?

What is the measurement unit?

When would you like to start?

Experience

Part 1/10

Goals

Part 2/10

Training Segment

Part 3/10

Focus

Part 4/10

Injuries

Part 5/10

Time

Part 6/10

Session Time

Part 7/10

Equipment

Part 8/10

Periodisation

Part 9/10

About You

Part 10/10