What's your training experience?
We'll tailor progression and volume based on this.
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What's your primary goal?
We'll tailor your program to this.
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What equipment do you have access to?
We'll tailor exercises to what's available.
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Program length and days per week
We'll build the structure around your schedule.
Plan length
Days per week
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Enter your lift data & customize
Use true maxes or recent estimates. Optional: variety, injuries, and equipment.
What is RPE? (used when logging workouts)
RPE = Rate of Perceived Exertion (1–10). When you log a lift in your dashboard, it's how hard that set felt. We use it to suggest better weights next time.
- RPE 10 = max effort, could not do one more rep
- RPE 9 = could do 1 more rep
- RPE 8 = could do 2 more reps
- RPE 7 = could do 3 more reps
- RPE 6 = could do 4 more reps
Pick the RPE that best matches how the last rep felt—consistency matters more than the exact number.
Enter a recent heavy set (weight × reps) and we'll estimate your 1RM. Optionally add RPE of that set for a more accurate estimate.
What is RPE? (optional when estimating)
RPE = Rate of Perceived Exertion (1–10). How hard did that set feel? When you log a lift, we use it to refine your suggested weights. For this estimate:
- RPE 10 = max effort, could not do one more rep
- RPE 9 = could do 1 more rep
- RPE 8 = could do 2 more reps
- RPE 7 = could do 3 more reps
- RPE 6 = could do 4 more reps
Leaving RPE blank uses a standard formula; adding RPE improves the 1RM estimate.
Your Blueprint is ready
Here's your custom plan. Enter your details below and generate.
Experience: Intermediate
Goal: Strength
Days: 4 per week
Equipment: Full Gym
- Progressive overload built-in
- Auto-adjusting weights
- Structured 10–16 week system
You're building a 10-week Strength plan.