Your 7-day plan · $19 once
A personalized workout plan for the week you actually have.
I'm Ely. Your answers shape the first draft. I review each plan one by one against your goal, schedule, experience, equipment, and any non-medical limitation or exercise preference you share. I make the changes it needs and approve it before it reaches you—normally within 1–3 business days.
- Your 7-day schedule. Workouts placed on the days you can actually train.
- Every workout fully laid out. Exercises, sets, reps, rest times, and effort targets.
- One fit revision included. Request it within 14 days of the plan appearing in your account.
No auto-renewal · Your $19 is credited toward your first monthly plan if you join the $69/month membership within 14 days of the plan appearing in your account.
Explore our online workout plans, beginner workout plan, or 3-day workout plan.
See what you're buying
See how your plan will be laid out.
Each workout shows your exercises, sets and reps, effort target, rest time, and the progression to follow next.
Open the sample workout$19 once · Normally 1–3 business days · One fit revision
See all plan optionsExample only
7-Day Starter Plan
Full gym
A preview of the format used for every Starter Week.
Day 1
Upper body
Day 3
Lower body
Day 5
Full body
Day 1
Upper body
About 48 minutes
Bench Press
RPE 7 · 2 min rest
3 × 6–8
Cable Row
RPE 7 · 90 sec rest
3 × 8–10
Incline DB Press
RPE 8 · 90 sec rest
3 × 10–12
Why I chose this
Three training days leave recovery between sessions. Week one starts at a manageable effort so there is room to progress.
How it works
From your answers to an approved plan.
Step 1 of 3: Share the details that matter