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Name *
Age *
Gender * Select Male Female Prefer not to say
Current Weight (lbs) *
Height *
Target Weight (lbs)
Primary Goal * Select Lose weight / burn fat Build muscle / bulk Body recomposition Get lean and toned Improve strength Improve endurance / cardio Train for a sport Improve flexibility / mobility Build a home workout routine Post-injury recovery Improve overall health Stress relief / mental wellness Prepare for an event Other (specify below)
Fitness Level * Select Beginner (0–6 months) Intermediate (6 months – 2 years) Advanced (2+ years)
Days/Week Available * Select 2 days 3 days 4 days 5 days 6 days 7 days
Workout Duration Select 20-30 minutes 30-45 minutes 45-60 minutes 60-90 minutes 90+ minutes
Body Focus Areas Full body (balanced) Upper body emphasis Lower body / glutes emphasis Core / abs emphasis Arms and shoulders Back and posture Chest and arms Legs and glutes
Cardio Preference No preference Running / jogging Walking (low impact) Cycling / stationary bike Swimming HIIT / intervals Rowing Elliptical / stair climber Jump rope Dance / aerobics Minimal cardio (strength focus)
Equipment Access Select Full gym (all equipment) Home gym (dumbbells, bench, rack) Dumbbells only Dumbbells + bench Barbell + rack Kettlebells Resistance bands only Pull-up bar + bands Cable machine access Machines only (no free weights) TRX / suspension trainer No equipment (bodyweight only) Other equipment setup
Diet Preference No preference Standard / Balanced High Protein Keto / Low Carb Low Fat Vegetarian Vegan Pescatarian Paleo Mediterranean Intermittent Fasting
Food Allergies / Restrictions
Weekly Grocery Budget No preference $50-75 (budget-friendly) $75-100 (moderate) $100-150 (comfortable) $150-200 (premium) $200+ (no limit)
Preferred Grocery Store No preference Whole Foods Trader Joe's Costco Walmart Target Kroger Safeway / Albertsons Publix Aldi Sprouts H-E-B Wegmans Sam's Club Amazon Fresh Local grocery store
Anything else? (injuries, preferences, schedule, etc.)
Email * We'll send your plan here for safekeeping