Every plan on this site is free, and the plans page sorts them by the days you can train and the equipment you have. This quiz does the sorting for you. Pick one answer for each question and the plan updates as you go; the rules it follows are written out below the quiz, so you can check them by hand.
Answer six questions
One answer per question. The goal doesn’t change the plan; it picks which coaching page the result links. The quiz runs in your browser; nothing is stored or sent.
Example: a gym, two or three days a week, past the first month, sessions of 45 minutes or more, nothing to fit around.
The full-body workout plan
Three days past the first month in a gym go to the full-body plan: six movements a session with the sets, reps and rests written out. The step after the first four weeks.
Three sessions of six movements with the sets, reps and rests written out, an eight-week rule for adding weight, and a two-day version for bad weeks. The step after the first four weeks.
Print the full-body workout plan (PDF).
Want it built around your week instead? Apply for coaching, or read how coaching works first.
The quiz needs JavaScript, which looks to be switched off. The answer above is a worked example; the table below gives every answer by hand.
Every answer, by hand
Find the first row that fits your week, then the column for your equipment. The rows are tried in this order: whether you’ve lifted before comes first, then anything the plan has to fit around, then the days. The goal doesn’t appear, because it doesn’t change the plan.
“Not sure yet” on the days counts as two or three. The plans page says why: start with fewer. A plan you finish every week beats a bigger one you finish every other week.
How the quiz decides
The rules are the ones on the plans page, in its “How to pick one” table: two things decide the fit, the days you can train and the equipment you have. Starting from zero comes first: the plans page answers “Which plan is right for a beginner?” without a day count, so a beginner gets the first four weeks for their equipment whatever the week looks like, and the plans for a newborn and for a class schedule say the same (“Never lifted before? The first four weeks covers the basics”). Then a few situations (a newborn, a rota, a date, a travel week, a class schedule) have a plan written for them, so those come next. After that the days decide.
The goal is asked but doesn’t move the answer. The plans page explains why: the plan that fits your week matters more than a clever one, and every plan here covers the four things a plan needs. The goal picks which coaching page the result links, so if you’d rather have the plan built around it, you land in the right place.
Not sure which split fits the days you have, or how many days to pick in the first place? Which workout split and how often to train are the two guides that come before a plan.
Questions
Can I switch plans later?
Yes, but not every few weeks. The plans page’s advice is to keep one plan as your base and swap single exercises from the body-part pages; the log only works when the plan holds still.
What if I can only train once a week?
Pick “Not sure yet” and take the plan it gives, on the days you have. How often to train starts from the same place: once a week beats not training at all.
What if two situations apply?
Pick the one that decides your week right now. The rows are tried in order, and among the situations a newborn comes first because, as its plan says, a new baby takes the one thing every workout plan assumes: a predictable week.
Where are the PDFs?
Every plan has one, linked from the result and from its own page. All twelve are listed together on the plans page.
The plan is the easy part to pick. If you’d rather have it built around your week, and someone reading your log when the week changes, apply here.
General education only, not medical advice. If you have a medical condition, are pregnant, or take medication, check with your doctor before changing how you train or eat.