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Gym Workouts
Muscle Building
Strength Building
Full-Body Workout
Learn & Improve Pull-Ups
Home Workouts
Mobility Training
Weight Loss & Fat Burning
Back Strengthening
Boxing Training
Workout Plan Check

Gym Workouts

Gym Workouts
Muscle Building
Strength Building
Full-Body Workout
Learn & Improve Pull-Ups
Home Workouts
Mobility Training
Weight Loss & Fat Burning
Back Strengthening
Boxing Training
Workout Plan Check

Your Gym Workout Plan

Please fill out all the fields below. Be sure to share any other relevant details with us, such as specific requests, preferences, or any limitations. As soon as we receive your details, we will send you your personal workout plan within a few minutes.

Your email address will only be used to send the workout plan! The service is currently free of charge.

Training Goal

What is your training goal? *

Build muscle & get stronger (hypertrophy)

Lose weight, tone & define body (fat loss)

Improve general fitness, endurance & cardiovascular system

Improve athleticism, explosive strength & mobility

Tone abs, legs & glutes

Learn effective dumbbell and barbell training

Strengthen the cardiovascular system

Other (please describe below)

Devices / Areas

Which devices / areas do you primarily want to use? *

No clear preference / Good mix

Guided machines (e.g., chest press, lat pulldown machine)

Free weights (barbells & dumbbells)

Rope systems / Cable pulls

Calisthenics area

Cardio equipment

Kettlebells only

Training Frequency

How often can you train? *

1x a week

2x a week

3x a week

4x a week

5x a week

Training Duration

How long should your training session be? *

30 min

45 min

60 min (standard)

90 min

120 min

Experience

How is your overall training experience? *

I'm an absolute beginner / I've recently started training

Basic knowledge present / I train less than 6 months

Experienced / I have been training continuously for 6 to 24 months

Advanced / Focused training for over 2 years

Upper Body Strength

How many clean push-ups can you do at the moment? *

None at all / I can only do push-ups on my knees

1 to 10 push-ups

11 to 20 push-ups

More than 20 push-ups

Core Strength

How well can you currently do the forearm support/plank? *

I don't know, I'm unfamiliar with this exercise

Not at all / Can barely hold a forearm plank

Approx. 30 seconds

Approx. 60 seconds

Approx. 120 seconds

More than 120 seconds (are partly routine for me)

Endurance

All in all, how is your endurance? *

Very low / I get severely out of breath just climbing stairs

Average / I can jog or cycle for 15-30 minutes at an easy pace

Good / I can easily sustain 45+ minutes of moderate endurance training

Very good / Intensive cardio sessions are no problem for me

Health

Restrictions?

No, I am completely healthy and pain-free

Lower body joint problems (knee, hip, ankle)

Joint problems in the upper body (shoulder, elbow, neck)

Back or spinal problems

Cardiovascular issues (e.g., high blood pressure)

Yes, Other (please explain below)

Nutrition

Do you need suitable nutrition tips? *

Yes, absolutely

Yes, just rough indications

No, I'm good

Gender

Your gender? *

Female

Male

Age, Height, and Weight

Age (in years, e.g., 32) *

Height (in cm, e.g. 180) *

Weight (in kg, e.g. 75) *

Special Requests / Pre-existing Conditions / Other

Write down anything else here that might be relevant for your gym training.

Contact Details

First name *

Email address *

Your email address will only be used for sending the training plan! The service is currently free. FitnessGPT can make mistakes. Always double-check important information.

Fields marked with asterisks (*) are required.

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