Free Workout Builder
Answer a ten-second safety check, pick what fits you, and get a simple weekly plan that fits your body, your time, and what you have at home. Every move comes with two pictures.
Step 2. Build your workout
Pick what fits you. Then tap Build my workout. Not sure what a word means? There is a plain-words guide just below.
What do these words mean?
Push: moves that send weight away from you, like a push-up or an overhead press.
Pull: moves that bring weight toward you, like a row. Push and pull keep your shoulders and posture balanced.
Upper / Lower: some days train the top half (chest, back, arms). Other days train the bottom half (legs and hips).
Push / Pull / Legs: three kinds of days. Push day, pull day, and leg day. It works best with 3 or more strength days a week.
Opposite muscles: you pair two moves that use opposite muscles, like a push then a pull. One muscle rests while the other works, so you can move through the workout with less waiting.
One side at a time (unilateral): moves like a one-arm row or a split squat. They show which side is weaker and train your balance.
Full body: every strength day uses a bit of everything. A great place to start.
Training is half of it
If you work hard and the scale still will not move, the missing piece is usually food and inflammation. That is where we come in. Our approach: get inflammation in check first, then the body lets go of weight.
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Is this safe for beginners?
The plan starts easy on purpose. A short safety check comes first, and you can tell us about sore knees, back, shoulders, wrists, hips, ankles, or balance. We leave out moves that load those spots. Stop if anything feels sharp.
What does push pull mean?
Push moves send weight away from you, like a push-up. Pull moves bring weight toward you, like a row. Doing both keeps your body balanced.
What does unilateral mean?
It means one side at a time, like a one-arm row or a split squat. It shows you which side is weaker and trains balance.
Do I need a gym?
No. Pick what you have at home, like a chair, bands, or dumbbells. Bodyweight moves are always included.
How hard should it feel?
About a 5 or 6 out of 10. You should finish with a few reps left in the tank. If you are sore for more than two days, do less next time.