Build Your Adaptive Plan

Strength Metrics

These help us calibrate your training intensity. An approximation is perfectly fine.

RM = Repetition Maximum. For lifts marked "5/6 Reps", enter the weight you can lift for 5–6 clean reps with good form (roughly 80–85% of your 1RM).

Select Your Exercises

Select all exercises available at your gym. Minimums per group: Chest 4 · Back 4 · Shoulders 2 · Biceps 3 · Triceps 3 · Quads 4 · Hamstrings & Glutes 2. Machine names may vary by brand — if the movement pattern is similar, select it.

Chest 0

Please select at least 4 chest exercises

Barbell bench press (flat)

Barbell bench press (incline)

Dumbbell bench press (flat)

Dumbbell bench press (incline)

Dumbbell bench press (decline)

Chest press machine

Incline chest press machine

Pec deck / Butterfly

Cable crossover

Dumbbell flyes

Smith machine bench (flat)

Smith machine incline press

Back 0

Please select at least 4 back exercises

Lat pulldown

Seated Cable Row

Barbell bent-over row

Dumbbell bent-over row

Chest-supported row

Close-grip pulldown

Assisted Pull-Up (or Pull-Up bar if 8+ reps)

Dumbbell single-arm row

Seated row machine

Iso-lateral row

Smith machine row

Straight-arm pulldown

Shoulders 0

Please select at least 2 shoulder exercises

Barbell overhead press

Dumbbell shoulder press

Machine shoulder press

Dumbbell lateral raises

Cable lateral raises

Dumbbell front raises

Reverse pec deck

Smith overhead press

Biceps 0

Please select at least 3 bicep exercises

Barbell curl

EZ bar curl

Dumbbell curl

Preacher curl machine

Cable curl machine

Hammer curl

Concentration curl

Incline dumbbell curl

Spider curl

Triceps 0

Please select at least 3 tricep exercises

Tricep pushdown (rope)

Tricep pushdown (bar)

Overhead extension (dumbbell)

EZ bar skull crushers

Tricep dip machine

Close-grip bench press

Cable overhead extension

Dumbbell kickbacks

Bench dips

Quadriceps 0

Please select at least 4 quad exercises

Leg press (flat)

Leg extension

Barbell squat

Hack squat machine

Smith machine squat

Dumbbell lunges

Bulgarian split squats

Pendulum squat

Leg press (45°)

Hamstrings & Glutes 0

Please select at least 2 exercises

Lying leg curl

Seated leg curl

Romanian deadlift (RDL)

Single leg curl

Hyperextension

Hip thrust — Smith machine

Hip thrust (barbell)

Personal Details

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