My Plan
Personalized Targets & Program, Built From Your Answers
Goal
Biological Sex (used for the calorie formula)
Age
Height
Weight (lbs)
Activity Level
How many days can you realistically train each week?
When do you usually train?
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Your Week at a Glance
Level 3 shown below — fill out My Plan to see your matched level
Mon
Push
Chest · Shoulders · Triceps
Tue
Rest
Recovery
Wed
Pull
Back · Biceps
Thu
Rest
Recovery
Fri
Legs
Quads · Glutes
Sat
Rest
Full Rest
Sun
Upper
Strength Focus
Progressive Overload
Add 2.5–5 lbs every 1–2 weeks once all reps feel solid with good form.
Warm Up Every Session
10 minutes minimum — see the Form Guide's Warmup & Mobility section.
Built For Your Schedule
My Plan now adjusts which days you see and how meals are timed around your actual workday.
Stay at a Level for 3–4 WeeksMove up when your current level feels consistently easy — not on a fixed date.
Level 1 — Full Body A
1–2 Days/Week · ~35 minutes
Session Timer
00:00
Target ~35 min
Full Body, Both DaysOne or two sessions a week, done consistently, beats zero done perfectly. Perfect form over weight.
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Hold dumbbell at chest, upright torso. | 2 | 12–15 | 90s |
Retract shoulder blades fully. | 2 | 10–12 | 90s |
Easier on the shoulder joint than free weight. | 2 | 10–12 | 90s |
Hinge at hips, back flat throughout. | 2 | 10–12 | 90s |
Straight line head to heels. | 2 | 20–30 sec | 60s |
This Is Where the Journey BeginsNot where it ends. Consistency at this level beats intensity at a level you can't sustain.
Level 1 — Full Body B
1–2 Days/Week · ~35 minutes
Session Timer
00:00
Target ~35 min
Same Principle, Different AngleUse this version on your second day of the week, or to rotate week to week, for body-confusion variety.
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Don't lock knees at the top. | 2 | 10–12 | 90s |
Pull to upper chest, lean back slightly. | 2 | 10–12 | 90s |
Neutral grip if shoulders are sensitive. | 2 | 10–12 | 90s |
Squeeze glutes hard at the top. | 2 | 12–15 | 90s |
Brace like someone's about to poke your stomach. | 2 | 20–30 sec | 60s |
Level 2 — Upper Body
3 Days/Week · ~45 minutes
Session Timer
00:00
Target ~45 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Control the descent, 2–3 seconds down. | 3 | 8–10 | 2:00 |
Drive elbows toward the hips. | 3 | 10–12 | 2:00 |
Press to just above eye level. | 3 | 10–12 | 90s |
Think elbows to the floor. | 3 | 10–12 | 90s |
Keep elbows pinned to your sides. | 2 | 12–15 | 60s |
Level 2 — Lower Body
3 Days/Week · ~45 minutes
Session Timer
00:00
Target ~45 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Go to 90° depth minimum. | 3 | 10–12 | 2:00 |
Feel the hamstring stretch, back flat. | 3 | 10–12 | 2:00 |
Upright torso, minimal lower-back stress. | 2 | 12–15 | 90s |
Single best exercise for glute development. | 3 | 12–15 | 90s |
Level 2 — Full Body
3 Days/Week · ~45 minutes
Session Timer
00:00
Target ~45 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Compound movement, multiple muscle groups. | 3 | 12–15 | 90s |
Slow eccentric on the return. | 3 | 10–12 | 90s |
Full stretch at the bottom. | 3 | 10–12 | 90s |
Don't let the hips sag. | 2 | 30–45 sec | 60s |
Body Confusion TipVary exercises, angles, and equipment regularly to keep the body guessing and prevent plateaus.
01
Monday — Push
Chest · Shoulders · Triceps
Session Timer
00:00
Target ~60 min
Session GoalCompound movements first, isolation after. Warm up 10 minutes before touching a weight.
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Elbows at 70°, not fully flared. | 4 | 8–10 | 2:30 |
Safer choice for shoulder sensitivity. | 3 | 10–12 | 2:00 |
Don't lock out fully at top. | 3 | 10–12 | 2:00 |
Constant tension, slight forward lean. | 3 | 12–15 | 90s |
Great pec isolation with constant tension. | 3 | 12–15 | 90s |
Flare rope at bottom for full contraction. | 3 | 12–15 | 90s |
Shoulder NoteSharp shoulder pain on overhead work? Swap to landmine press or cable chest press.
02
Tuesday — Rest
Recovery Day
Recovery Day
Muscle is built during rest. Chest, shoulders, and triceps repair today.
20–30 min walk
Stretching
8 hours sleep tonight
03
Wednesday — Pull
Back · Biceps · Rear Delts
Session Timer
00:00
Target ~60 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Retract shoulder blades fully. | 4 | 8–10 | 2:30 |
Lean back slightly, not excessively. | 3 | 10–12 | 2:00 |
Biggest range of motion possible. | 3 | 10–12 | 2:00 |
Non-negotiable for shoulder health. | 3 | 15–20 | 90s |
Lat isolation without bicep fatigue. | 3 | 12–15 | 90s |
Rotator Cuff NoteFace pulls are non-negotiable — never skip them.
04
Thursday — Rest
Recovery Day
Recharge Day
Legs are fresh for tomorrow — the most anabolically powerful session of the week.
Easy walk
Foam rolling
05
Friday — Legs
Quads · Hamstrings · Glutes
Session Timer
00:00
Target ~60 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Safer than back squat for the spine. | 4 | 10–12 | 2:30 |
Stop before rounding. | 3 | 10–12 | 2:30 |
Minimal lower-back stress. | 3 | 12–15 | 2:00 |
Squeeze glutes hard at the top. | 3 | 12–15 | 90s |
Knee HealthLimit depth to your pain-free range if you have knee issues.
06
Saturday — Rest
Full Rest Day
Full Rest Day
Legs need the whole weekend. Eat well, sleep well, stay hydrated.
07
Sunday — Upper Body
Strength & Volume Focus
Session Timer
00:00
Target ~60 min
Working Sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Different angle from Monday's incline. | 3 | 10–12 | 2:00 |
Shifts emphasis to lower lats. | 3 | 10–12 | 2:00 |
Lead with elbows, not hands. | 3 | 12–15 | 90s |
Brace the core, breathe normally. | 3 | 45–60 sec | 60s |
End of Week — Track and ResetLog what you lifted. Monday starts fresh with a baseline to beat.
Form Guide
Movement Patterns & Warmup/Mobility
Squat
- Knees track over the toes
- Chest stays tall
Leg Press · Goblet Squat
Hip Hinge
- Hips push back first
- Back stays flat
RDL · Hip Thrust
Horizontal Push
- Elbows ~45–70°
- Control the descent
Bench · Incline Press
Vertical Push
- Don't lock out fully
- Press above eye level
Shoulder Press
Horizontal Pull
- Elbows toward the hips
- Squeeze the shoulder blades
Cable Row · DB Row
Vertical Pull
- Pull to the upper chest
- Elbows to the floor
Lat Pulldown
Core Brace
- Straight line, no sagging
- Breathe normally
Plank
One More NoteThese illustrations are simplified visual references — not a substitute for in-person form coaching.
Nutrition Strategy
Built Around Your Real Schedule
The Shared Food Library
- A2 yogurt bowl + chia + berries
- Smoothie — protein + berries + chia
- Eggs + spinach + sourdough
- Costco chicken or tuna
- Edamame or protein shake
- 4oz protein + vegetables, dinner
Supplement Stack
- Creatine, multivitamin, D3/K2
- Omega-3, berberine
- Magnesium + melatonin before bed
Medical DisclaimerNothing in this plan is medical advice. Consult your physician before beginning any new exercise or nutrition program. Individual results will vary.