Program Builder
Free
- A starting week in minutes
- Goal, schedule, equipment and recovery inputs
- Priority-area logic
- No account needed
A plan built for your week.
The free Program Builder gives you a solid starting structure. Personalized Training adds a coach: exercises, weekly layout and progression rules are chosen around your schedule, equipment, history and recovery.
One-time payment. No subscription. You pay only after we confirm the fit.
A complete system. Not a template.
Six decisions made for you and reviewed by a coach before you get them.
Weekly structure
Your split.
Session layout matched to your available days, time per workout and equipment.
Exercise selection
The right lifts.
Movements chosen for your goal, priority areas, preferences and fatigue cost, with substitutions.
Prescriptions
Sets, reps, RIR.
Clear starting targets and rest times instead of "train hard."
Progression
When to push.
Rules for when to add reps or load, repeat a week, or back off.
Priorities
Weak points first.
Extra focus where you want it, without wrecking recovery or adding junk volume.
Human review
Checked by a coach.
Every plan is reviewed before delivery. Nothing is sent as untouched generator output.
See the decisions you're paying for.
A simplified sample of how a reviewed plan reads. It isn't a client result or a promise of one.
Day 1 · Upper
Press and pull.
- Incline press: 3 × 6–10 at 1–2 RIR
- Chest-supported row: 3 × 8–12 at 1–2 RIR
- Lateral raise: 3 × 12–20 at 1–2 RIR
- Progress once the rep target is owned with clean form
Day 2 · Lower
Quad priority.
- Hack squat: 3 × 6–10 at 1–2 RIR
- Romanian deadlift: 3 × 6–10 at 1–2 RIR
- Leg extension: 2 × 10–15 at 1 RIR
- Substitutions set before delivery
Progression rule
Change with a reason.
- Add reps before load while form holds
- Repeat the week when performance is noisy
- Cut fatigue before adding more work
- Adjust from training data, not impatience
Start simple.
The free builder is enough for many lifters. Upgrade only if you need a coach's decisions.
Available worldwide. In Canada, plans are delivered by our partner coach.
Canadian clients are coached by our partner coach and pay them directly.
Personalized training
$59once
- A 6–8 week plan built around your answers
- Exercise selection and substitutions
- Sets, reps, RIR and rest
- Progression rules
- Priority-area programming
Plan + 30-day adjustment
$89once
- Everything in Personalized training
- A 30-day progress review
- Volume and progression adjustment
- Exercise swaps where needed
- One follow-up revision
Need weekly accountability? Online and Premium coaching add a weekly check-in and ongoing adjustments.
Compare coachingFrom intake to delivery.
No payment is taken online. Sending your brief is a request, not a purchase.
Choose
Pick the plan, or the plan with a 30-day adjustment.
Brief
Answer a short training brief. It stays in your browser until you send it.
Confirm
We confirm fit, payment and delivery timing before any work begins.
Receive
Your plan is reviewed by a coach, then delivered. The adjustment option includes a 30-day review.
Before you buy.
Quick answers.
Why pay if the Program Builder is free?
The free builder gives you a structured starting week. Personalized Training adds a coach's review, individual exercise decisions, progression rules and a full 6–8 week plan built around your constraints.
Is this a subscription?
No. Both options are one-time. Ongoing coaching is a separate service.
How much does it cost?
Personalized Training is $59 USD (£45 or ₹2,499). With the 30-day adjustment it's $89 USD (£69 or ₹3,999). Both are one-time. In Canada it's , or with the adjustment, delivered by our partner coach.
When do I pay?
Not on the brief. After you send your request, we confirm fit, payment instructions and delivery timing before custom work begins.
What if I need ongoing changes?
The adjustment option includes one 30-day review. For weekly accountability and repeated adjustments, compare Online coaching.
Is it suitable for injury rehab or medical conditions?
No. This is fitness programming and education, not medical diagnosis, treatment or rehabilitation. Pain, injury, pregnancy and post-surgery training need qualified professional input. Read the fitness disclaimer.