Personalized AI Workout Plan: How It Is Shaped by Your Answers

The 11 answers behind the plan

The questionnaire asks for age, weight, height and gender, then your primary goal: fat loss, muscle gain, strength or flexibility. You also choose your activity level, training experience, home or gym setting, main session duration, days per week and any listed health considerations. Age eligibility is 18–70.

These are the inputs the generator receives. The answers help frame a four-week routine, but they are not a complete picture of your body, history or daily life. Answer with current, accurate information. If none of the available answers fits, stop before submitting rather than inventing information.

Choose answers that fit an ordinary week

• Goal: select the outcome you want the plan to emphasise, rather than trying to make one plan serve every goal equally.
• Activity and experience: describe your current routine and familiarity with training, not an ideal future version of yourself.
• Location: choose home or gym. This is a broad setting choice, not a detailed equipment inventory; the form does not record every item you own.
• Session duration: choose the main workout window (15–30, 30–45 or 45–60 minutes). Warm-up and cool-down are additional parts of the plan.
• Days: select 1–7 days per week based on time you can usually protect.
• Health considerations: select only relevant listed items. This gives context; it is not an injury-history review or a clinical screening.

Weight and height are used as questionnaire context. Do not treat the plan's calorie or macro estimates as a measurement or guarantee of what you personally need.

What those inputs can change

The generated PDF can organise workouts around the selected goal, training experience, broad location, session length and weekly schedule. It includes exercise instructions, sets and repetitions or timed work and rest, warm-up and cool-down material, progression across four weeks, and training tips. It also contains calorie and macro estimates.

Personalisation has limits: the questionnaire does not capture a detailed equipment list, injury history, exercise preferences, metabolism or day-to-day recovery. It cannot promise every requested movement or a special sports split. Generated content can be mistaken or unsuitable, so read it before use and decide whether each instruction fits your circumstances.

From answers to a checked PDF

After you submit the questionnaire, the AI generates a four-week plan and the PDF is prepared and checked before Stripe checkout. The site confirms when the PDF is ready; you can then choose whether to continue to checkout. The one-time price is $5, with no subscription, live coaching, automatic update or workout tracking. The download becomes available after payment is confirmed.

You can view the sample PDF before deciding. For the product details, read the four-week plan overview; to begin, open the questionnaire. Review the privacy policy, refund policy and terms of service before purchase.