Foundation
Build movement quality, lock in habits, and establish the baseline that makes everything else work.
- Movement & mobility baseline
- Estimated calorie target
- Habit & recovery setup
Useful starting templates, adapted to your answers.
Your next 90 days:
a free custom workout and diet plan.
Phasebuilt is a free fitness app for people who are not sure where to start. Answer a few questions and it is built around your goal, your body, your schedule, your experience and the equipment you actually have.
No account neededYour plan inputs stay in this browser, on this device.
01
Phase oneFoundation
Days 1 to 283
PhasesFoundation, Build, Perform
TRAIN · FUEL · EVOLVE
90days of direction
3progressive phases
1plan built for you
NO GUESSWORK.
JUST PROGRESS.
THE PHASEBUILT METHODBuilt in phases.
Built in phases.
Made to progress.
Your plan has three four-week training blocks, followed by six days for recovery and review. Progress depends on your response and consistency, and you can read what each phase actually contains before you start.
Build
Progressive overload and smarter nutrition turn your new foundation into measurable change.
- Progressive training blocks
- Consistent macro estimates
- Weekly self-review guidance
Perform
Practise controlled progression, review your response, and choose a manageable next block.
- Controlled progression guidance
- Flexible nutrition strategy
- Next-cycle roadmap
WHAT YOU GET
Everything you need,
Everything you need,
nothing you don't.
Your plan is generated from your answers the moment you finish the intake. A personalized workout plan and the nutrition to go with it, free, with no account, no waiting and no upsell.
1
Ninety days, mapped
Three four-week training blocks, followed by six days for recovery and a review of your next steps.
2
Your calorie and protein targets
Daily energy and protein numbers calculated from your own body metrics, activity level and goal, as starting estimates, within the supported range.
3
Training for your equipment
Gym exercises, a dumbbell-based home setup, or floor-only bodyweight sessions. Review the exercise list before starting.
4
Sessions that fit your week
Pick three to six training days and a session length from thirty to seventy five minutes. The volume adjusts to match.
5
Customised meals and portions
Diet style, eating occasions, calorie estimates and supported food preferences shape your meal portions. A doctor or registered dietitian should review suitability before you start.
6
Download it or print it
Keep your full plan as a file or print it for the gym floor. It stays available on this device whenever you return.
INSIDE YOUR PLAN
Two halves of the
Two halves of the
same system.
Training creates the demand. Nutrition and recovery supply what that demand needs. A personalized fitness plan has to set both from one set of answers, and yours does.
TRAINING
Built around your week
- Weekly structure matched to the number of days you can genuinely train
- Exercise selection filtered by the equipment you actually have access to
- Session length from thirty to seventy five minutes, with volume adjusted to fit
- Experience changes starting set counts; low-impact preferences adjust selected movements
- Low-impact preferences do not establish suitability for an injury
- Progressive overload guidance so each phase asks slightly more than the last
NUTRITION AND RECOVERY
Numbers you can follow
- Daily calories derived from your metrics, then adjusted for your goal and chosen pace
- Protein, fat and carbohydrate targets in grams, not vague percentages
- Meal pattern set to three, four or five eating occasions to suit your day
- Meal choices and portions follow your diet style, eating occasions and calorie estimate
- Food allergies and medical dietary requirements need individual professional advice
- Sleep and stress factored in, easing the deficit when recovery is already stretched
FULL TRANSPARENCY
How your numbers
How your numbers
are calculated.
No black box. This is the exact method behind every figure your plan shows you, so you can check it or take it to a professional, and the full worked method is set out here.
- Baseline metabolism
- The Mifflin St Jeor equation, a widely used clinical estimate of resting energy needs:
(10 x weight kg) + (6.25 x height cm) - (5 x age), then+5for men or-161for women. - Daily energy needs
- Your baseline multiplied by an activity factor from
1.2for mostly seated days up to1.725for very active ones. - Fat loss adjustment
- A daily deficit of
250,375or500calories depending on whether you choose a gentle, steady or ambitious pace. - Muscle gain adjustment
- A daily surplus of
150,225or325calories across the same three pace settings. - Recovery safeguard
- If you report under six hours of sleep or high stress, a fat loss deficit is reduced by
100calories, because under recovery makes aggressive deficits counterproductive. - Protein
1.8 gper kilogram of bodyweight, raised to2.0 gwhen your goal is building muscle.- Fat and carbohydrate
- Fat is set at
0.8 gper kilogram. Carbohydrate fills the remaining calories. The tool withholds results when its supported calorie or carbohydrate range cannot be met, rather than inflating the macro total.
GETTING STARTED
Three steps to
Three steps to
your first session.
The intake takes about two minutes. Everything after that is generated for you.
Answer the intake
Your goal, body metrics, experience, schedule, equipment, food preferences and anything you need the plan to work around.
Get your plan
Targets and a full ninety day structure appear immediately. Download it, print it, or come back to it on this device later.
Work the phases
Follow Foundation, then Build, then Perform. Adjust your answers at any point and the plan regenerates around the change.
QUESTIONS
Before you
Before you
get started.
Does the plan builder cost anything?
No. Phasebuilt is a free workout app in the plain sense of the word: you answer the intake questions, your full ninety day plan is generated straight away, and there is no account to create and no payment step.
Do I need a gym membership?
No. You can select a full gym, a home gym, minimal equipment such as resistance bands, or bodyweight only. Choosing bodyweight only rebuilds the plan using movements that need no weights, machines or benches.
How long are the workouts?
You choose thirty, forty five, sixty or seventy five plus minutes, and how many days a week you can train. Exercise counts change with your time preference, but actual duration depends on warm-up and rest.
Is this suitable for a complete beginner?
Yes. Experience level is one of the intake questions, and the first phase is built around movement quality and habit formation rather than heavy loading.
What happens to the information I enter?
It stays in your browser. Your answers are saved to this device's local storage so your plan is still there when you come back, and they are not transmitted to a server. Clearing your browser data removes them.
Can I change my answers later?
Yes. Use the adjust option on your plan at any time. Changing your goal, schedule, equipment or preferences regenerates the plan around the new answers.
What if I have an injury or a medical condition?
The builder offers a low-impact preference, but cannot assess an injury or medical condition. Painful or diagnosed issues need advice from a qualified clinician before following a programme.
What happens after the ninety days?
After the three four-week training blocks, days 85-90 provide recovery and a review checklist. Compare completed sessions, energy and movement control before repeating or changing your schedule.
Ready when you are. Three short screens, no account, no payment.