TRAIN — 8-Week Program Generator

TRAIN

8-Week Progressive Program Generator

Client Information

Full Name

Sex

Male

Female

Age

Height

Weight (lbs)

Body Fat % (optional)

Training Goal

Primary Goal

🔥 Fat Loss — Caloric deficit, high intensity cardio, lean muscle retention

⚡ Maintenance — Performance focus, body recomp, skill development

💪 Build Muscle — Progressive overload, caloric surplus, strength gains

Activity Level

1.2Sedentary — Little to no exercise

1.375Light — Exercise 1-3 days/week

1.55Moderate — Exercise 3-5 days/week

1.725Active — Hard exercise 6-7 days/week

1.9Very Active — 2x/day or physical job

Available Equipment

Select all equipment available in your training environment. This determines which exercises are programmed.

Dumbbells

Barbell

Kettlebell

Cable Machine

Machines

Bodyweight

Bosu / Stability

TRX / Suspension

Medicine Ball

Yoga Block

Training Schedule

Select the days you train each week.

M
Mon

T
Tue

W
Wed

T
Thu

F
Fri

S
Sat

S
Sun

Training Split

Upper / Lower — Alternating push/pull and leg days

Full Body — All muscle groups each session

Push / Pull / Legs — Classic PPL rotation

Ready to Generate

⚡ Your 8-week progressive program will be generated automatically. Intensity escalates LOW → MODERATE → HIGH across 8 weeks with built-in periodization.

TRAIN

Dashboard

Measurements

Nutrition

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Program Overview

8-Week Progressive Training Program

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Current Week

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Intensity Phase

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Sessions Done

—

Total Volume (lbs)

Weekly Split Overview

Body Measurements

Weekly tracking — inches & body weight

Week 1

Measurement History

Nutrition Calculator

TDEE and macro targets based on your biometrics

Monday — Week 1

Upper Body · LOW Intensity

Swap Exercise