Free, no card
Personalised workout program, made by AI
Answer a few questions: your goal, where you train, what equipment you have, how many times a week you can. The AI coach builds a 4-week program and the meal plan to match.
It takes 2 minutes and you don't need an account to start. You create it at the end so we can keep your program: the first 7 days are free.
Выбери пол
Год рождения
Возраст помогает нам подобрать подходящую программу
лет
Твой рост
Нужен для расчёта ИМТ
Текущий вес
Введи свой текущий вес
Твоя цель
Выбери главную цель
Где ты тренируешься?
Выбери место и доступный инвентарь
Доступный инвентарь:
Уровень опыта
Выбери свой уровень и желаемую частоту
Сколько тренировок в неделю?
Питание
Настрой свой план питания
Приёмов пищи в день
Тип питания
Аллергии / ограничения в питании
Продукты, которые ты НЕ ешь
Перечисли продукты через запятую (например: баранина, печень, капуста)
Бюджет на еду
Добавки
Ты сейчас принимаешь добавки?
Выбери свои добавки:
Итоги оценки
Проверь данные и составь программу
One more step: create your account with your email or phone (or Google) and the program starts generating right away. The first 7 days are free, no card.
How it works
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1
Answer the questions
Your goal, height and weight, where you train, experience, days per week, what you eat. No account.
-
2
Create your account
With email, phone number (code on WhatsApp), Google or Apple. The first 7 days are free.
-
3
Get your program
Be patient: generating takes up to 7 minutes (you can close the page) and waits in your account, on the web and in the app, with every day explained.
What you get
- ✓4 weeks of training, with the days, exercises, sets, reps and rest written for you.
- ✓Warm-up and cool-down for every session, with a home and a gym version.
- ✓A meal plan with calories and macros for training and rest days, plus the shopping list.
- ✓Guided training in the app: rest timer, last time's weights, records and the watch.
- ✓Send the program to a friend as a link, and your coach can follow it if you give access.
Frequently asked questions
Is the program really free?
The first 7 days of the account are free and need no card. After that PlanSports costs 29 lei a month per account, with everything in the app. If you don't continue, you pay nothing.
Why do I need an account?
The program is generated for you and stays in your account: you follow it day by day, log your sets and see your progress. Without an account there is nowhere to keep it.
Can I train at home with no equipment?
Yes. Choose "home" and "no equipment" and the exercises use only your bodyweight.
I'm a beginner. Is it right for me?
Yes. You say how experienced you are and the program starts there, with simple exercises and low volume in the first week.
Who writes the program?
The PlanSports AI coach, built on a Claude model (Anthropic), using the PlanSports exercise library. It does not replace your doctor: if you have a medical condition, talk to them first.
See a real generated program Training programs by sport The meal plan Already have an account? Log in