Sample plan

Here's what your AI coach builds you

A real example of what the coach builds — a workout split, meals and a grocery list calibrated to your goal, schedule and equipment. Yours is generated from your own answers.

Built for someone like…

goal

Lose 15 lbs

schedule

3 days/week · ~30 min/day

level

Beginner

diet

No restrictions

budget

$80/week grocery

Your workout split — 3 days a week

Monday

Upper body — push

32 min

Goblet squat (warm-up)2 × 10
Dumbbell bench press3 × 10 @ moderate
Seated dumbbell shoulder press3 × 10
Tricep pushdowns (band)3 × 12
Plank hold3 × 30s

Wednesday

Lower body + core

30 min

Bodyweight squat3 × 12
Dumbbell Romanian deadlift3 × 10
Reverse lunge3 × 10/side
Glute bridge3 × 12
Bird dog3 × 10/side

Friday

Full body — pull

32 min

Resistance-band row3 × 12
Dumbbell deadlift3 × 10
Lat pulldown (band or cable)3 × 10
Bicep curl3 × 12
Dead bug3 × 10/side

A sample day of meals

Total

1680 kcal

Protein

132g

Carbs

165g

Fat

58g

8:00 AM

Greek yogurt + berries + granola

380 kcal · 3min

12:30 PM

Grilled chicken bowl with quinoa, spinach, avocado

520 kcal · 15min

3:30 PM

Protein shake + apple

280 kcal · 2min

7:00 PM

Salmon, roasted sweet potato, broccoli

500 kcal · 25min

Plus a weekly grocery list with real-time price estimates, scaled to your budget. Skip a meal, log an off-plan one, and tomorrow adjusts.

What you also get

· Daily 30-second check-ins. Your plan adapts to your energy + soreness next week.
· Weekly progress report — what's working, what to change.
· Weight log + projection: "at this pace, you'll hit your goal by [date]"
· Workout history with all your past weights pre-filled.
· A coach you can journal at. Real AI feedback, not chatbot platitudes.

Build yours

Free 14-day trial. No credit card. Your plan adapts every week based on what you actually do — not what a generic app assumes.

Start free trial