A weekly plan built around the equipment you have – from nothing but a floor, wall and doorway up to a full gym. It starts from your experience level, keeps things joint-friendly (with a low-impact-only switch in settings if you want it), and adjusts itself from your feedback after each workout. Tap How? on any exercise for full instructions.
Welcome – let’s find your starting point
A few quick questions so the plan starts at the right level. Everything begins easy and ramps up from your feedback after each workout. You can change all of this later.
1 · What can you train with?
Tick everything you can use. Bodyweight moves (floor, wall, doorway) are always included, so it’s fine to leave it all unchecked.
2 · How much have you been doing lately?
Be honest – starting too easy is the whole point. “None” is a perfectly good place to begin.
3 · Your goal
This shifts the mix of day types. It won’t add strength days or sets. Cardio is built right into your sessions — a short easy finisher on strength days when sessions run under an hour, or its own block/day if you choose hour-plus sessions — so you’re never asked to find a separate slot you don’t have.
4 · Your week
5 · Optional — starting-weight estimates
All optional. Add your bodyweight and we’ll suggest a deliberately light starting weight for lifts — a guess to test on your first set, not a max. If you track weight in Progress, your latest is used automatically.
You can tweak equipment and rebuild any time from the top of the page.
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Plan settings
Starting weak is the whole point of starting. Every exercise begins at a level that should feel almost too easy; the feedback buttons after each workout will dial it up at your pace.
Coach notes
This week’s muscle balance
Weekly check-in
The scale lags weeks behind real progress. These move first. Log once a week; fill in whatever you have.
Progress
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Workouts logged
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This week
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Weight change
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Waist change
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Resting HR
Save / load your data
Your plan saves automatically in this browser when possible. To move it to another device or keep a backup, copy the text below, or paste a saved backup and load it.
General-fitness aid, not medical advice. If anything causes sharp joint pain repeatedly, drop it and get it looked at. Built around the public-health basics (US Physical Activity Guidelines for Americans, pre-2020; and WHO): about 150 minutes of moderate aerobic activity a week — or 75 minutes of vigorous — in sessions of 10 minutes or more, at least two strength days that cover all the major muscle groups, and a little flexibility, spread across the week with rest between hard days.