Train smarter. Eat right.
A personalized 8-week workout plan built for the machines at your gym, plus a 7-day meal plan with a grocery list priced at stores near you. Ready as a PDF in minutes.
One-time payment. No account, no subscription.
- Planet Fitness
- LA Fitness
- Anytime Fitness
- Gold's Gym
- 24 Hour Fitness
- Crunch
- Equinox
- YMCA
- Home workouts
- Planet Fitness
- LA Fitness
- Anytime Fitness
- Gold's Gym
- 24 Hour Fitness
- Crunch
- Equinox
- YMCA
- Home workouts
How it works
Answer 2 minutes of questions
Your goal, level, body stats, schedule, gym or home equipment and any injuries. For the meal plan: diet, allergies and ZIP code.
Pay securely with Stripe
Card, Apple Pay or Google Pay. No account needed. Have a promo code? Add it at checkout.
Download your PDF
Your plan is ready in about 3-6 minutes. Download it on the spot and get a copy by email.
What's inside your plan
- 8-week workout planDay-by-day sessions in 2 phases with sets, reps and effort for every week, rest times, warm-up, cardio and deload weeks.
- Made for your gymEvery exercise uses equipment your gym actually has, from Planet Fitness to the YMCA, or just what you own at home.
- Exercise guideSimple illustrations, the most common mistakes and a video link for proper form.
- Habits & progressionA daily habit tracker and clear rules for when to add weight.
- 7-day meal planBreakfast, lunch, snack and dinner matched to your training days, with daily calorie and protein targets.
- Your diet, your allergiesVegetarian, dairy-free, no fish… the menu follows what you tell us.
- Grocery list with pricesQuantities in US units, which store near your ZIP to buy each item at (Walmart, Kroger, Costco, Aldi, Trader Joe's…) and the estimated weekly cost.
Simple pricing
Workout Plan
- 8-week personalized workout plan
- Adapted to your gym's machines or home equipment
- Exercise guide with video links
- Healthy-eating basics
Workout + Meal Plan
- Everything in the Workout Plan
- 7-day meal plan for your goal and diet
- Grocery list from stores near your ZIP code
- Estimated weekly grocery cost in USD
Create your plan
Takes about 2 minutes. Your plan is built from these answers, so the more precise, the better.
Workout and meal plan FAQ
What is a workout and meal plan?
It's a training program and an eating plan designed to work together toward the same goal. Your workout plan tells you exactly what to do at the gym (or at home) each day, and your meal plan gives you a 7-day menu and grocery list that match your training days, calories and protein.
How is my plan personalized?
We use your goal, level, age, sex, height, weight, schedule, session length, injuries and the gym you train at. If you pick a chain like Planet Fitness or LA Fitness, your plan uses the machines those gyms typically have. The meal plan uses your diet, allergies and ZIP code to pick nearby grocery stores.
How fast will I get my plan?
Usually in 3 to 6 minutes after payment. You can download the PDF right on the order page, and we also email it to you.
How much does a workout and meal plan cost?
The Workout Plan is $4.99 and the Workout + Meal Plan is $9.99. It's a one-time payment: no subscription, no account and no hidden fees.
Can I use it at home?
Yes. Choose "Home" and tick the equipment you have (or none). The plan will only use that equipment plus bodyweight exercises.
Which grocery stores does the meal plan use?
Common US chains near your ZIP code, such as Walmart, Kroger, Costco, Aldi or Trader Joe's. You get a weekly grocery list with quantities, the store for each item and an estimated weekly cost in USD.
Can I see my plan in pounds or kilograms?
Yes. Plans use imperial units (lb, ft/in, oz) by default, and you can switch the form to metric if you prefer kg and cm.
Is this medical or dietitian advice?
No. Plans are general fitness and healthy-eating information generated with AI. Talk to your doctor before starting a new exercise or nutrition program, especially if you have a medical condition, are pregnant or take medication.
What if something goes wrong?
If we can't generate your plan, you get an automatic full refund. If your plan ignores the equipment, allergies or limitations you entered, email us within 14 days and we'll refund you.