What you get:

1. An instant personalized weekly workout split based on your age, body stats, experience, goal, and training days.
2. Exact sets, reps, and exercise selection matched to your equipment, whether that is a full gym, dumbbells only, or home bodyweight.
3. Custom daily calorie and protein targets for your goal. Targets are calculated from your stats, activity, and whether you want fat loss, muscle, or maintenance, so the numbers fit you, not a generic template.
4. Full access to the interactive Workout Forge web app and training guide, plus a nutrition guide. Change any input and regenerate whenever your gear, goal, or schedule changes.

General fitness information, not medical advice. Check with a doctor before starting a new exercise or diet program.