Pick your goal
Online Workout Plans for Your Goal and Schedule
Explore ways your week can be organized, then share your goal, experience, equipment, and schedule. Ely brings 13 years of in-person and group coaching experience to his review of every paid plan.
Beginner Workout Plan
New to training? Start with clear exercises, sets, reps, and rest times matched to the answers you submit.
3-Day Workout Plan
See how a three-day schedule can organize a repeatable training week around work, family, and recovery.
Gym Workout Plan
Walk into the gym knowing which exercises, sets, reps, and rest times are in your reviewed plan.
Muscle Building
Get a structured plan designed around your muscle-building goal, available equipment, and weekly schedule.
Push Pull Legs
Compare a three-day rotation with a five-day hybrid, then choose a schedule that fits your experience and recovery.
Upper Lower Split
A practical 4-day template that balances upper- and lower-body training across the week.
Dumbbell Only
Train with just dumbbells. No barbell or machines needed. A practical option for home gyms and limited equipment.
Fat Loss
Resistance training designed to support strength and muscle retention while your nutrition drives fat loss.
Strength Training Guide
Learn how strength programming, progression, and recovery can be organized. This is a public guide, not a powerlifting-coaching offer.
Home Workout
No gym? No problem. Build muscle at home with whatever equipment you have — dumbbells, bands, or just bodyweight.
What Your Delivered Plan Includes
The $19 Starter Week is a one-time seven-day plan. If you later choose the $69 monthly service, you submit a check-in before each next plan and Ely reviews and approves any changes. Cancel anytime.
Want a Plan Built Around You?
Share your goals and schedule. Ely will read your answers and check and approve your Starter Week.
$19 one time · No auto-renewal · Normally delivered in 1–3 business days
Want to learn more before committing? Check out our Exercise Library or try the free first-week beginner example.