Your program adapts to age, capacity and cadence.
This short profile drives the entire engine: the movements you are shown, the number of working sets, rest lengths, and the calorie and macro split of your fuel plan.
Teens train with technique-first, lighter loads and higher frequency. In your 20s and 30s the engine allows the highest weekly volume. From your 40s the warm-up lengthens and joint-friendly variations replace the highest-impact drills. At 60+ the emphasis moves to strength retention, balance and protein intake.
Your goal changes exercise selection and work-to-rest ratio; your level changes the dose. A beginner hypertrophy plan starts near ten hard sets per muscle group per week, while an advanced plan starts higher and progresses faster.
Three days gives full-body sessions, four gives upper/lower, five and six give a split with dedicated arm, posterior chain and conditioning days. Choose the number of days you can genuinely repeat for a month.
Onboarding converts a handful of preferences into a concrete weekly schedule: which days you train, what each session contains, roughly how long it takes and what to eat around it. You are not choosing between dozens of similar plans — you answer questions about your situation and the engine narrows the library down to the one block that fits.
The result is deliberately conservative in week one. Starting slightly below your ceiling makes the first week completable, and a completed first week is the single strongest predictor of finishing the block.
Home training without machines is a first-class path, not a fallback. Those programmes use tempo, unilateral loading, pauses and reduced rest to create the stimulus that load would otherwise provide, and they need roughly two square metres of floor space and no purchases.
If your access changes mid-block — a new gym membership, or travel that removes it — you do not need to restart. Switch programmes and your history, streak and journal carry across intact.