Tailored

Your training and nutrition program

The calculators give you separate numbers. Here they come together in one plan: how much you eat, what you lift, which week you step up, and what needs to be in the fridge. Your age, weight, experience, the time you have per workout, your equipment and how you eat shape every part of it — change one value and the whole plan recalculates. At the bottom you track what you actually did.

How this program is built

Your energy and protein targets come from the same formulas as the calorie and protein calculators. If you do not know your maxes, the program estimates them from your weight and experience — just like the 1RM calculator does with the Epley formula. The schedule then builds on progressive overload: your working weight climbs week after week, with a lighter deload week at regular intervals to prevent overtraining. Change one input and every part — training schedule, eight-week progression and nutrition week — recalculates automatically.

How often should I adjust my program?

Update your weight, goal or experience as soon as they change — the program then recalculates everything right away. Without big changes, reviewing it every 6 to 8 weeks is enough, together with re-estimating your 1RM.

Does this work without gym access?

Yes. Under "What do you have available" you choose from different equipment levels, from training at home with minimal gear to a fully equipped gym. The schedule adapts the exercises accordingly.

Is this suitable if I have never done strength training?

Yes, choose "Beginner" under experience — the program then builds with lower intensity and more emphasis on technique, and the warm-up tips per exercise help you get started.

What makes this different from a ready-made training schedule?

A generic schedule ignores your age, experience, available time and equipment. This program recalculates every part — from working weight to meal portions — specifically from what you enter.

Your profile

Sex

Ageyears

Weightkg

Heightcm

Training daysper week

Time per workoutminutes

Daily activity

Goal

Experience

What do you have available

How do you eat

I know my maximumsIf not, we estimate them from your weight and experience.

Squat: 101
Bench press: 74
Deadlift: 125

Fifteen fields at once is a lot. Go through them here in five steps — with the reason each one is asked — and then read in the summary what you do and eat today. The form on the left keeps working, so you can switch at any time.

Who is going to train?

Your sex, age, weight and height determine your energy use and — if you do not know your maxes — your starting weights. Age does most of the work: from fifty on you get a lower percentage of your max, longer rest and lighter weeks more often.

Sex

Ageyears

Weightkg

Heightcm

Every step already has a value, so you can stop halfway — whenever you like.

Your plan in one line

3 workouts a week of about 56 minutes, to build muscle — with a gym.

Today

2,905kcal

Rest day, so lower than your average.

Protein

125–172g

The same every day, rest days included.

Fluid

2.8l

A base amount plus a surcharge for your training hours.

BMI

24.1healthy weight

A rough measure; it does not know what muscle is.

Thursdayrest day

01
Rest day
No training. Half an hour of walking recovers faster than sitting still, but do not squeeze a “quick set” into your day.
02
Eat 2,905 kcal
With at least 125 grams of protein, spread over your meals. Rest day: a little less, with the same weekly total.
03
Drink 2.8 litres
Spread over the day, not all after eight.

Eating today · 2,905 kcal, 149 g protein

Breakfast

Oat porridge with soy milk and peanut butter

760 kcal · 39 g

80 g rolled oats, 300 ml soy milk, a tablespoon of peanut butter, an apple

Lunch

Chickpea bowl with quinoa

840 kcal · 41 g

200 g chickpeas, 70 g quinoa (dry), rocket, tahini dressing

Dinner

Omelette with goat cheese and fried potatoes

950 kcal · 54 g

Four eggs, 40 g goat cheese, 300 g potatoes, onion and bell pepper

Snack

Wholegrain crackers with hummus

355 kcal · 15 g

Four wholegrain crackers, 60 g hummus, cucumber

Make the protein-rich parts 51 percent bigger than the description, and the day lands within your range.

Next workout

Nothing planned yet. Put your week in the weekly planner and your workouts get fixed days and fixed times.

Still to complete

·You have not planned a week yet. Put your training days on fixed days in the weekly planner.
·Your maxes are estimated from your weight and experience. Test them or enter them, and your working weights will be more accurate.

Why your plan looks like this

3 workouts of about 56 minutes

You entered 60 minutes per workout. Every exercise costs sets × (rest + work time), so the schedule is built around that clock: 4 exercises per day, including 13 minutes of warm-up. What did not fit is listed at the bottom of each day.

Intensity around 75 percent with 2 reps in reserve

That follows from your experience (intermediate) and your goal. Stop each set with about 2 reps left: this way your strength grows without your recovery falling behind.

The weights are a starting point

Without known maximums, the calculation uses an estimate from your body weight. If the first week feels too light or too heavy, adjust, and use the 1RM calculator after your test week.

Energy per day

3,090kcal

Maintenance is 2,736 kcal; for muscle building you eat 350 kcal more. On training days 3,337, on rest days 2,905.

Protein per day

125–172g

1.6–2.2 g per kilo of body weight. Spread it over three to four meals.

Resting metabolism

1,765kcal

What you burn if you lay still all day.

Fluids per day

2.8liters

Including an allowance for your training days. More in warm weather.

BMI

24.1healthy weight

A rough measure: muscle mass is not counted. Use it as a starting point, not a verdict.

Expected change

+0.32kg per week

From your kcal difference, calculated at 7,700 kcal per kilo. Weigh yourself weekly at the same time.

Macros for an average day

Protein

149g

Recovery and muscle retention

Fat

74g

Hormones and vitamin absorption

Carbohydrates

457g

Fuel for your sets

Why your program looks the way it does

Every point below comes from one of your input values. Change one and you immediately see what moves with it.

3 workouts of about 56 minutes

Intensity around 75 percent with 2 reps in reserve

That follows from your experience (intermediate) and your goal. Stop each set with about 2 reps left: this way your strength grows without your recovery falling behind.

The weights are a starting point

Without known maximums, the calculation uses an estimate from your body weight. If the first week feels too light or too heavy, adjust, and use the 1RM calculator after your test week.

3,090 kcal on average, 3,337 on training days

Your expenditure is estimated at 2,736 kcal. On training days you eat eight percent more and on rest days 2,905 kcal, so that the weekly total matches your goal. Expect a gain of roughly 0.32 kg per week.

2.8 liters of water per day

Thirty-three milliliters per kilo plus an allowance for your training days. Warm weather or heavy sweating needs more; dark urine is the simplest signal.

Days

3× per week

Intensity

75 % of 1RM

Reserve

2 reps left

Rest main lift

150 sec

Warm-up

Five minutes of easy movement: exercise bike, rower or brisk walking.
Ten hip hinges and ten bodyweight squats.
Loosen your shoulders: ten big arm circles, both directions.
For each main lift, a build-up series of 40, 60 and 80 percent of your working weight.

Full body A

± 56 min · 13 min warm-up

SquatMain lift · Quadriceps, glutes, hamstrings, core5 × 675 kg

Rest 150 sec · stop with 2 reps left · build-up 30 kg → 45 kg → 60 kg

Bench pressMain lift · Chest, triceps, front shoulders4 × 655 kg

Rest 150 sec · stop with 2 reps left · build-up 22.5 kg → 32.5 kg → 45 kg

Barbell rowAccessory · Back, biceps, rear shoulders3 × 8-1245 kg

Rest 113 sec · stop with 3 reps left · build-up 17.5 kg → 27.5 kg → 35 kg

Dead bugCore · Deep abs, coordination3 × 30-45 secBodyweight

Rest 75 sec · stop with 3 reps left

Full body B

± 56 min · 13 min warm-up

DeadliftMain lift · Lower back, glutes, hamstrings, grip5 × 695 kg

Rest 150 sec · stop with 2 reps left · build-up 37.5 kg → 57.5 kg → 75 kg

Overhead pressMain lift · Shoulders, triceps, core4 × 635 kg

Rest 150 sec · stop with 2 reps left · build-up 15 kg → 20 kg → 27.5 kg

Pull-upAccessory · Back, biceps, grip3 × 8-12Bodyweight

Rest 113 sec · stop with 3 reps left

PlankCore · Core, shoulder girdle, posture3 × 30-45 secBodyweight

Rest 75 sec · stop with 3 reps left

Full body C

± 56 min · 10 min warm-up

Bulgarian split squatMain lift · Quadriceps, glutes, balance5 × 627.5 kg

Rest 150 sec · stop with 2 reps left · build-up 10 kg → 17.5 kg → 22.5 kg

Dumbbell bench pressAccessory · Chest, triceps, shoulder stability3 × 8-1222.5 kg

Rest 113 sec · stop with 3 reps left

Dumbbell rowAccessory · Back, biceps, rear shoulders3 × 8-1220 kg

Rest 113 sec · stop with 3 reps left

Glute bridgeAccessory · Glutes, hamstrings, core3 × 8-12Bodyweight

Rest 113 sec · stop with 3 reps left

Dead bugCore · Deep abs, coordination3 × 30-45 secBodyweight

Rest 75 sec · stop with 3 reps left

Weights are rounded to 2.5 kg. If a set feels too heavy to keep your form clean, go a step lighter — technique decides whether you stay injury-free.

Checking access…

Eight-week progression

Working weights for your heavy set of the week, at 75 percent of your max. Every 4 weeks there is a lighter week — that rhythm depends on your experience and your age — and in week eight you test again.

Week	Squat	Bench	Deadlift	Focus
1	75 kg	55 kg	95 kg	Start week. Keep the weights on the light side and focus on your form.
2	77.5 kg	57.5 kg	95 kg	Same schedule, roughly 2 percent more weight than last week.
3	80 kg	57.5 kg	97.5 kg	Same schedule, roughly 2 percent more weight than last week.
4Lighter week	70 kg	52.5 kg	87.5 kg	Ten percent lighter and one set fewer. You get stronger in the week you recover, not in the week you grind.
5	80 kg	60 kg	100 kg	Same schedule, roughly 2 percent more weight than last week.
6	82.5 kg	60 kg	102.5 kg	Same schedule, roughly 2 percent more weight than last week.
7	82.5 kg	62.5 kg	102.5 kg	Same schedule, roughly 2 percent more weight than last week.
8Test week	82.5 kg	62.5 kg	102.5 kg	Work up to one heavy set of three reps per main lift and calculate your new max with the 1RM calculator.

This table covers your main lifts. The accessory exercises follow along: one or two extra reps per week, and when that no longer works, a step up in weight.

Seven days around 149 g of protein, with portions scaled to your needs: 3,337 kcal on training days and 2,905 kcal on rest days, so the week lands on your goal. The meals rotate so you do not eat the same thing every day, while the shopping list stays short.

MondayTraining day

3,340 kcal · 149 g protein

BreakfastQuark with oats and berries

780 kcal · 42 g

250 g low-fat quark, 60 g rolled oats, a handful of berries, cinnamon

LunchChicken breast with rice and broccoli

990 kcal · 45 g

150 g chicken breast, 70 g rice (dry), 200 g broccoli, olive oil

DinnerSalmon with sweet potato and spinach

1100 kcal · 38 g

150 g salmon, 250 g sweet potato, 200 g spinach

SnackQuark with almonds

470 kcal · 24 g

200 g low-fat quark, 20 g almonds

TuesdayTraining day

3,335 kcal · 148 g protein

BreakfastOmelette with spinach and wholegrain bread

870 kcal · 37 g

Three eggs, two handfuls of spinach, two slices of wholegrain bread

LunchTuna salad with wholegrain bread

905 kcal · 51 g

Two cans of tuna in water, mixed salad, two slices of wholegrain bread

DinnerLean beef tartare with potatoes and green beans

1090 kcal · 51 g

160 g beef tartare, 300 g potatoes, 200 g green beans

SnackA handful of nuts and a piece of fruit

470 kcal · 9 g

30 g unsalted nuts, an apple or a pear

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 16 percent bigger than the portion in the description, to reach your protein goal.

WednesdayTraining day

3,340 kcal · 148 g protein

BreakfastSoy yoghurt with nuts and banana

875 kcal · 30 g

300 g soy yoghurt, 30 g walnuts, a banana, a tablespoon of flaxseed

LunchLentil salad with feta and bell pepper

960 kcal · 35 g

200 g lentils (cooked), 60 g feta, bell pepper, cucumber, olive oil

DinnerTurkey strips with wholegrain pasta

1095 kcal · 58 g

150 g turkey breast, 80 g wholegrain pasta (dry), courgette, tomato sauce

SnackEdamame with sea salt

410 kcal · 25 g

200 g edamame in the pod, a pinch of sea salt

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 26 percent bigger than the portion in the description, to reach your protein goal.

ThursdayRest day

2,905 kcal · 149 g protein

BreakfastOat porridge with soy milk and peanut butter

760 kcal · 39 g

80 g rolled oats, 300 ml soy milk, a tablespoon of peanut butter, an apple

LunchChickpea bowl with quinoa

840 kcal · 41 g

200 g chickpeas, 70 g quinoa (dry), rocket, tahini dressing

DinnerOmelette with goat cheese and fried potatoes

950 kcal · 54 g

Four eggs, 40 g goat cheese, 300 g potatoes, onion and bell pepper

SnackWholegrain crackers with hummus

355 kcal · 15 g

Four wholegrain crackers, 60 g hummus, cucumber

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 51 percent bigger than the portion in the description, to reach your protein goal.

FridayRest day

2,910 kcal · 149 g protein

BreakfastWholegrain wrap with cottage cheese and tomato

665 kcal · 41 g

Two wholegrain wraps, 200 g cottage cheese, tomato, fresh basil

LunchTempeh wrap with hummus and carrot

905 kcal · 41 g

Two wholegrain wraps, 150 g tempeh, hummus, grated carrot, spinach

DinnerTofu stir-fry with rice and broccoli

930 kcal · 38 g

200 g tofu, 80 g rice (dry), broccoli, soy sauce, sesame oil

SnackQuark with almonds

410 kcal · 29 g

200 g low-fat quark, 20 g almonds

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 20 percent bigger than the portion in the description, to reach your protein goal.

SaturdayRest day

2,905 kcal · 149 g protein

BreakfastQuark with oats and berries

675 kcal · 50 g

250 g low-fat quark, 60 g rolled oats, a handful of berries, cinnamon

LunchChicken breast with rice and broccoli

860 kcal · 54 g

150 g chicken breast, 70 g rice (dry), 200 g broccoli, olive oil

DinnerBlack bean chili with brown rice

975 kcal · 35 g

250 g black beans, 80 g brown rice (dry), bell pepper, onion, tomato

SnackA handful of nuts and a piece of fruit

395 kcal · 10 g

30 g unsalted nuts, an apple or a pear

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 20 percent bigger than the portion in the description, to reach your protein goal.

SundayRest day

2,905 kcal · 149 g protein

BreakfastOmelette with spinach and wholegrain bread

765 kcal · 36 g

Three eggs, two handfuls of spinach, two slices of wholegrain bread

LunchTuna salad with wholegrain bread

790 kcal · 49 g

Two cans of tuna in water, mixed salad, two slices of wholegrain bread

DinnerSalmon with sweet potato and spinach

1000 kcal · 42 g

150 g salmon, 250 g sweet potato, 200 g spinach

SnackEdamame with sea salt

350 kcal · 22 g

200 g edamame in the pod, a pinch of sea salt

The protein-rich parts — quark, egg, meat, fish, tofu, beans — can be roughly 11 percent bigger than the portion in the description, to reach your protein goal.

Shopping list

Everything that appears this week, listed once and sorted by aisle. Quantities depend on your portions — buy for three or four days and top up midweek.

Protein

Beef tartare
Black beans
Chicken breast
Chickpeas
Edamame (frozen)
Eggs
Lentils
Salmon fillet
Tempeh
Tofu
Tuna in water
Turkey breast

Dairy

Cottage cheese
Feta
Goat cheese
Low-fat quark
Soy milk
Soy yoghurt

Fruit & vegetables

Apples
Bananas
Bell pepper
Broccoli
Carrots
Courgette
Cucumber
Green beans
Mixed berries (frozen)
Mixed salad
Onions
Potatoes
Rocket
Spinach
Sweet potato
Tomatoes

Grains

Brown rice
Quinoa
Rice
Rolled oats
Wholegrain bread
Wholegrain crackers
Wholegrain pasta
Wholegrain wraps

Fats & nuts

Almonds
Flaxseed
Hummus
Olive oil
Peanut butter
Sesame oil
Tahini
Unsalted nuts
Walnuts

Other

Basil
Cinnamon
Sea salt
Soy sauce
Tomato passata

Progress

Logbook

A plan is a hypothesis; your logbook is the evidence. Enter what you actually did — any exercise from the library can go in, individually or as a full workout — and the overview reads it back as sessions, as standings per exercise and as a trend over the weeks. With FitPlus your schedule above comes along: pick the day that is up next and everything is already filled in with working weights, so plan and result are stored side by side.

Sessions: …
Exercises: …
Working sets: …
Volume lifted: …
Last session: …

By saving, you consent to this data, such as your body weight, being stored on our server without your name. Do not enter sensitive information in the note. More in the privacy policy.

Every exercise from the library of forty-seven is in the selection field, and whatever you type yourself is saved just as well. If you log several exercises on the same date, the overview groups them as one workout.

With FitPlus you can log a whole training day from your schedule in one go, with the plan next to your result.

This program is a starting point based on formulas, not medical advice. If you have an injury or a medical condition, or are pregnant, check with a doctor or physiotherapist first. If you doubt your technique, first read the explanation per exercise.