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Rest: 30s
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Session Feedback →
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In.
Log how it felt
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Step 1 of 5
What's your
goal?
This shapes your exercises, structure, and intensity.
💪
Build
Get stronger, add muscle
🔥
Trim
Burn fat, lose weight
🧰
Maintain
Stay active, keep your gains
🩼
Recover
Rehab an injury or pain
Where are you in recovery?
Recently injured — still painful day to day
Past the worst of it — rebuilding strength
Old injury — recovered, but lingering pain or stiffness
Next →
Body
focus.
Select the areas you want to work on.
Upper Body
Core
Lower Body
Upper Body
›
Chest
Shoulder
Upper Back
Biceps
Triceps
Core
›
Core / Abs
Glutes
Lower Body
›
Quads
Hamstrings
Calves
Upper Body
›
Neck
Shoulder
Upper Back
Biceps
Triceps
Elbow / Wrist
Core
›
Core / Low Back
Hip / Pelvis
Lower Body
›
Glutes
Hamstrings
Quads
Knee
Lower Leg / Foot
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Next →
What do
you have?
Select all equipment available to you.
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Next →
Your
schedule.
Set your frequency and program length.
Schedule type
Fixed
Flex
Sessions per week
1×
2×
3×
4×
5×
6×
7×
Training days
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Session length —
30 min
15 min
60 min
Program length
1 week
2 weeks
3 weeks
4 weeks
5 weeks
6 weeks
7 weeks
8 weeks
∞ Ongoing
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Next →
Anything
else?
Optional — but the more context you give, the better your program will be.
PT / Doctor notes
(optional)
Save these notes to my Program History so I can re-use them later.
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Generate →
or build it myself →
Generating your program…
This takes 15–30 seconds
← Edit
Review Your Program
Preview
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Save →
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Progress
Session
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Werk
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Before You Begin
I understand and agree that this tool is not meant as a replacement for a physical therapist or a doctor. I will consult a licensed professional before engaging in recovery work.
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