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Experience

Part 1/10

How long have you been training consistently?

0 – 2 Weeks2 Weeks – 6 Months6 Months – 3 Years3+ Years

Goals

Part 2/10

What would you like to focus on improving?

You can select more than one goal

StrengthMuscle SizeMuscular EndurancePower/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 duration0

Training Segment

Part 3/10

Which body segment would you like to train?

All BodyUpper Body OnlyLower Body Only

Focus

Part 4/10

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

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

Select focus muscle(s):

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/TendonJoint/LigamentBone

Work on healing muscle injuries?

If not, exercises involving injuries will be avoided

Heal Muscles/Tendons

Select injured muscle(s):

Select specific muscles?

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?

If not, exercises involving injuries will be avoided

Heal Joints/Ligaments

Select injured joint(s):

Select specific joints?

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):

Select specific bones?

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

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 PullUpper Vert – Lower Vert – Upper Horiz – Lower HorizVert Push – Vert Pull – Horiz Push – Horiz PullVert Push – Vert Pull – Horiz Push – Horiz PullVert Push – Vert Pull – Horiz Push – Horiz PullUpper – LowerPush – PullVertical – HorizontalPush – PullPush – PullVertical – HorizontalVertical – HorizontalFull BodyUpper BodyLower Body

Need to further reduce time?

Use these tools only if necessary

Show Options

Select option(s) to further reduce time:

Use supersets if different training equipment is readily available

Try avoiding dropsets and especially skipping warmups

SupersetsDropsetsSkip Warmups

Which days can you train?

Choose WeekdaysSet Repeating Cycle

Select available days:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday

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 muscles60

Equipment

Part 8/10

Where will you be training?

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

"House" assumes you have typical furniture

GymParkHouse (No Equipment)Select Equipment Manually

Select available equipment types:

Then scroll below to select specific equipment

WeightsBenchRackFixed ImplementMachineAttachmentSpecial

Select available weights:

BarbellDumbbellEZ BarHex BarKettlebellMedicine BallSafety Squat BarStrongman LogTrap BarWeight PlateWrist Roller

Select available benches:

Adjustable BenchBack Extension BenchDecline BenchFlat BenchGlute Ham Raise BenchHyperextension BenchIncline BenchNordic Hamstrings Curl BenchPreacher Curl BenchSeal Row BenchUpright Bench

Select available racks:

Adjustable RackBench Press RackDecline Bench Press RackIncline Bench Press RackSeated Shoulder Press RackSquat Rack

Select available fixed implements:

Ab WheelCaptain's ChairDip StationGymnastics RingsLow BarNeutral Grip BarParallel BarsPull Up BarSuspension Trainer

Select available machines:

Belt Squat MachineBiceps Curl MachineCable MachineChest Fly MachineChest Press MachineDonkey Calf Raise MachineHack Squat MachineHip Abduction MachineHip Adduction MachineHip Thrust MachineHorizontal Leg Press MachineLat Pulldown MachineLateral Raise MachineLeg Extension MachineLying Leg Curl MachineOverhead Press MachinePec Deck MachineRear Delt Fly MachineReverse Fly MachineReverse Hyperextension MachineRow MachineSeated Back Extension MachineSeated Cable Row MachineSeated Calf Raise MachineSeated Crunch MachineSeated Dip MachineSeated Leg Curl MachineShoulder Press MachineShrug MachineSled Leg Press MachineSmith MachineStanding Calf Raise MachineStanding Leg Curl MachineTriceps Extension MachineVertical Leg Press MachineViking Press Machine

Select available attachments:

Ankle Strap AttachmentBar AttachmentClose Grip Handle AttachmentHandle AttachmentRope AttachmentStraight Bar Attachment

Select available special equipment:

LandmineSafetyStepTibialis BarWall

Periodisation

Part 9/10

Do you have a preferred periodisation plan?

AutomaticLinearUndulating/DUPConjugateBlock

About You

Part 10/10

What is your gender?

HabibiMaleFemale

What is your bodyweight?

Use the same measurement unit (kg/lb) as your available training weights

Enter weight:

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?

If not, exercises involving injuries will be avoided

Select injured muscle(s):

Select specific muscles?

Select injured muscle(s):

Work on healing joint injuries?

If not, exercises involving injuries will be avoided

Select injured joint(s):

Select specific joints?

Select injured joint(s):

Select injured bone(s):

Select specific bones?

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 these tools only if necessary

Select option(s) to further reduce time:

Use supersets if different training equipment is readily available

Try avoiding dropsets and especially skipping warmups

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?

Use the same measurement unit (kg/lb) as your available training weights

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