Generating a training plan

In the app, open the Workouts tab and tap the Generate a plan card. It takes under a minute.

The questions

1. What do you want to focus on? Whole body, chest, back, shoulders, arms, legs or glutes. This picks the plan your week is built from.
2. Anything else you want more of? Optional. Pick a second muscle group and we adjust the plan for it, or skip the step and keep the plan as written.
3. How many days a week? Two, three or four. Pick the number you can keep to. Underneath the list, a Training style section shows how your week will look. Pick three and there are two cards to choose from, with Muscle groups split across days already selected and quietly marked Recommended at three workouts a week. Pick two or four and there is nothing to decide: a single line tells you the week will be The whole body every workout on two, or Muscle groups split across days on four.
4. Which days do you train? We start from the spacing the plan was written with, so the hard days are not back to back. Move them to fit your week.

The preview is the plan

The last screen shows the whole week, day by day, with the sets and reps for every exercise. Nothing is saved until you tap Start this plan, and what you approve is exactly what you get.

If your second choice changed anything, the preview says so. Exercises we added are marked Added for you, and anything we replaced says what it replaced.

Why it sometimes changes nothing

Plans overlap. A chest plan already works your shoulders and triceps hard, so if you ask for shoulders on top of it we will usually tell you it is already covered and leave the plan alone. That is deliberate: piling a third shoulder exercise onto a plan that has two makes it worse, not better.

When there is a real gap, we make at most three changes. We prefer to swap out a small isolation exercise you did not ask for over making your sessions longer, and we never touch the main lifts a session opens with.

Every exercise comes from our library

The generator only ever picks from the hi.fitness exercise library, so everything in your plan has its instructions, video and history like any other exercise.

Starting a plan replaces the one you follow now

You follow one plan at a time. Starting a generated plan moves your current one to your archive, where you can still find it. Your training history is never touched.

Changing it afterwards

The plan is yours the moment you start it. Open More → Plan to add, remove or reorder anything in the week, exactly like a plan you built by hand.