What are you here for?
Pick the one that feels most true right now.
Tone up and feel stronger in my body
Build a consistent workout habit
Lose weight and feel lighter
Get stronger and improve my fitness
How active have you been lately?
No judgment. This just helps us get the starting point right.
I haven't worked out in a while (or ever)
I used to exercise but got out of the habit
I work out occasionally but not consistently
I'm already training regularly
What do you have at home?
All programs are built around what you actually have.
Select all that apply. Bodyweight is pre-selected.
Just my bodyweight
Nothing else needed
Light dumbbells
Up to 5kg / 10lbs
How many days a week can you train?
Be realistic. Consistency beats intensity every time.
2 days
Upper / Lower split
3 days
Push / Pull / Legs
4 days
Four focused sessions
5 days
Five sessions, individual muscle groups
How would you describe your fitness level right now?
This sets your starting exercises. Your program adjusts as you improve.
Complete beginner
I need to take it slow
Some experience
I know the basics
Early intermediate
I'm comfortable with most exercises
Here's your program.
Built around your answers. Starts at 15 minutes. Grows with you.
Your goal
Tone up and feel stronger
Training days
3 days per week
Starting duration
15 to 20 min per session
Week 4 target
25 to 30 min per session