Train smarter. Eat right.
For gyms and supermarkets worldwide
An 8-week workout plan built for the machines at your gym, plus a 7-day meal plan with a shopping list priced at supermarkets near you. Ready as a PDF in minutes.
One-time payment. No account, no subscription.
- ActiveSG Gym
- Anytime Fitness
- Celebrity Fitness
- cult.fit
- Fit4Less
- Fitness First
- Fitness Time
- Gold's Gym
- GoodLife Fitness
- Goodlife Health Clubs
- GymNation
- Jetts
- LA Fitness
- Les Mills
- Planet Fitness
- Plus Fitness
- Pure Fitness
- Snap Fitness
- Virgin Active
- Home workouts
- ActiveSG Gym
- Anytime Fitness
- Celebrity Fitness
- cult.fit
- Fit4Less
- Fitness First
- Fitness Time
- Gold's Gym
- GoodLife Fitness
- Goodlife Health Clubs
- GymNation
- Jetts
- LA Fitness
- Les Mills
- Planet Fitness
- Plus Fitness
- Pure Fitness
- Snap Fitness
- Virgin Active
- 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 your city.
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 Anytime Fitness to GoodLife or Gold's Gym, 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.
- Shopping list with pricesQuantities in grams and kilos, which supermarket in your city to buy each item at and the estimated weekly cost in your currency.
Simple pricing
Workout Plan
- 8-week personalised 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
- Shopping list from supermarkets in your city
- Estimated weekly cost in your currency
Prices in US dollars. Your bank converts them if your card is in another currency.
Create your plan
Takes about 2 minutes. Your plan is built from these answers, so the more precise, the better.
Frequently asked questions
What is a workout and meal plan?
A training programme and an eating plan designed to work together toward the same goal. The workout plan tells you exactly what to do at the gym (or at home) each day, and the meal plan gives you a 7-day menu and shopping list that match your training days, calories and protein.
How is my plan personalised?
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 Anytime Fitness, Fitness First or Gold's Gym, your plan uses the machines those gyms usually have. The meal plan uses your diet, allergies and city to pick nearby supermarkets.
How fast will I get my plan?
Usually 3 to 6 minutes after payment. You can download the PDF on the order page and we also email it to you.
How much does it cost?
The Workout Plan costs US$3.99 and the Workout + Meal Plan US$7.99. It's a one-time payment: no subscription, no account and no hidden fees.
Can I train at home?
Yes. Choose "Home workouts" and tick the equipment you have (or none). The plan will only use that equipment plus bodyweight exercises.
Which supermarkets does the meal plan use?
The most common ones in your city, for example Woolworths, Loblaws, FairPrice, Carrefour, Lulu or DMart. You get quantities, where to buy each item and the estimated weekly cost in your currency.
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 programme, 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.