Foundation
Build movement quality, lock in habits, and establish the baseline that makes everything else work.
- Movement & mobility baseline
- Personal calorie target
- Habit & recovery setup
Built around your body. Not a template.
Your next 90 days,
built for you.
One intelligent plan. Three progressive phases. Training and nutrition that adapt to your goal, schedule, experience, and real life.
No account neededYour answers stay in this browser, on this device.
01
Current phaseFoundation
Week 2 of 482
Weekly scoreCrushing it↑ 12% this week
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 evolves every 30 days, creating the right stimulus at the right time, without plateaus or burnout.
Build
Progressive overload and smarter nutrition turn your new foundation into measurable change.
- Progressive training blocks
- Macro periodization
- Weekly performance checks
Perform
Peak performance, consolidate your results, and finish with a system you can sustain.
- Goal-specific intensification
- 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. No account, no waiting, no upsell.
1
Ninety days, mapped
Three thirty-day phases that build on each other, so every week has a purpose and a target instead of a guess.
2
Your calorie and protein targets
Daily energy and protein numbers calculated from your own body metrics, activity level and goal, not a generic table.
3
Training for your equipment
Full gym, home setup, resistance bands or nothing at all. Choose bodyweight only and every exercise is swapped accordingly.
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
Food you will actually eat
Diet style, cooking time, budget, allergies and disliked foods all shape the meal guidance you receive.
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. Your plan sets both from the same set of answers.
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
- Movement limitations respected, including knee, back and shoulder sensitivity
- Low impact options when standard loading is not appropriate for you
- 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
- Prep time and budget taken into account so the food plan stays realistic
- Allergies and disliked foods excluded from your suggestions
- 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.
- 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, with a sensible floor so the target never drops unreasonably low.
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. You answer the intake questions and your full ninety day plan is generated straight away. 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. Your weekly training volume is arranged to fit inside that.
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 intake lets you flag knee, back or shoulder sensitivity and a need for low impact training, and those choices change your exercise selection. This is general fitness guidance and not medical advice, so anything painful or diagnosed should be assessed by a qualified clinician first.
What happens after the ninety days?
The third phase finishes with a roadmap for the next cycle, so you can either repeat the structure with heavier targets or shift to a different goal and generate a fresh plan.