Preparing your personalized experience
💡 Tip: Your AI-generated plans are based on real science - TDEE calculations, progressive overload, and macro optimization.
No guesswork. No piecing things together.
Just a complete, professional plan you can start using today
Just click and select. No complicated prompts to write. Our guided form handles everything.
Workouts + Nutrition + Shopping Lists. All calculated and formatted in one beautiful package.
Gym-ready PDF. Print it, save it on your phone, or view online. Actually usable, not just text.
Quick signup•Simple questions•Beautiful results
Stop piecing things together. Get everything you need in one beautiful package.
The frustrating way
⏱️ Hours of research and formatting
The smart way
⚡ Complete plan in 5 minutes
Not just information. A professional system you'll actually use.
Complete training split with progression notes. Repeat and advance for lasting results.
Full recipes, portions, macros, and calories - calculated for YOUR goals and body.
Organized by category with estimated costs. Take it straight to the store.
Access from any device, anytime
Save to your phone or computer
Bring physical copy to the gym
Get your personalized TDEE and macro targets - see the science behind our plans
Calculate your Total Daily Energy Expenditure and personalized macros
See what our users are saying
"The PDF is absolutely beautiful and so easy to follow. Everything is calculated perfectly - my TDEE, macros, everything. No more spreadsheets!"
"The shopping list with costs saved me so much time. Everything organized by category, ready to take to the store. This is exactly what I needed."
"Professional quality that actually fits my needs. The workout progression makes sense, and I love that I can print it and take it to the gym."
We apply proven fitness science and research-backed methods
Uses the Mifflin-St Jeor equation to calculate your Total Daily Energy Expenditure, then adjusts for your specific goals
Workouts systematically increase in difficulty over time - the proven method for building strength and muscle mass
Protein, carbs, and fats calculated based on your body weight, activity level, and goals using sports nutrition guidelines
Get your custom plan in 3 simple steps
Simple questions. Just click and select. Tell us your goals, equipment, diet preferences, and any injuries.
Our AI creates your complete plan in minutes - workouts, meals, shopping lists, all formatted beautifully.
Get your professional PDF. Print it, save it, use it. Start your transformation today.
Not just information - a beautifully designed PDF you'll actually want to use
Mobile Optimized
Print Ready
Easy to Read
Professional Design
Complete exercise breakdowns with sets, reps, and form cues
Complete recipes with macros, calories, and portions
Organized by category with estimated costs
Every PDF is carefully formatted for maximum readability whether you're viewing on your phone at the gym, reading on your tablet, or printing it out. Clean layouts, clear fonts, and organized sections make following your plan effortless.
Instead of spending hours researching workouts, calculating macros, and formatting everything yourself, our guided system does it all for you. Answer simple questions, get a complete plan with workouts, meals, and shopping lists - all calculated, designed, and ready to use. Professional quality in minutes, not hours.
You receive a comprehensive, professionally designed PDF including: detailed workout schedules with form cues, 7-day meal plans with recipes, complete shopping lists with costs, TDEE calculations, macro breakdowns, and progression notes. Everything you need to start immediately - beautifully formatted and ready to use.
We work with whatever you have! Choose from bodyweight only, resistance bands, dumbbells, home gym setup, or full commercial gym access. Your plan adapts to your available equipment - whether you're working out at home, in a hotel room, or at the gym.
Absolutely! Our PDFs are designed for real-world use. Compact, printable, and crystal clear - perfect for the gym, home workouts, or traveling. Print it, save it on your phone, or view it online. Everything fits on clean pages with readable fonts so you can focus on your workout, not squinting at your screen.
Professional fitness planning for less than a single training session
Workout + Diet Combined
