My Plan is where you customize how your workouts are built. Set your goals, configure available equipment, define your training schedule, and adjust preferences to personalize your training program.
Table of Contents
Getting Started
Goals
Equipment & Locations
Training Profile
Training Format
Preferences
FAQ
Getting Started
Go to Workout tab → My Plan, then:
- Choose your goal from the list
- Tap Location → select or add your gym and equipment
- Set Workouts / Week to match your schedule
All other settings use recommended defaults. Customize further using the options below.
Goals
Your Goal determines recommended exercises, sets, reps, and intensity. You can change your goal anytime without losing progress.
| Goal | Description |
|---|---|
| Build Muscle | Increase muscle size and volume through hypertrophy-focused training |
| Get Lean | Build muscle definition while reducing body fat |
| Get Stronger | Increase strength and lifting capacity with heavier weights |
| Reduce Bodyweight | Burn calories and build stamina with high rep, circuit-style sessions |
| Improve Fitness | Balanced training for strength, endurance, and overall health |
| Practice Powerlifting | Maximize strength in squat, bench press, and deadlift |
| Practice Olympic Weightlifting | Build explosive power and technique in clean, jerk, and snatch |
How Goals Affect Your Workouts
- Exercises: Strength goals prioritize compound lifts; muscle-building goals include more isolation work
- Rep ranges: Lower reps for strength, moderate for muscle, higher for fat loss
- Rest periods: Longer for strength/power, shorter for conditioning/fat loss
- Cardio: More cardio included with Reduce Bodyweight and Improve Fitness goals
Learn More: Goals
Equipment & Locations
Configure your available equipment to get appropriate exercise recommendations.
Select Your Equipment
Go to My Plan → Available Equipment and choose what you have access to. This determines which exercises can be recommended.
For equipment like dumbbells, kettlebells, and barbells, you can also specify which weight increments you have. Tap Edit next to the equipment type to customize your available weights.
If you don't see your equipment listed, you can add it by creating a custom exercise in the app.
Train Without Equipment
Enable Bodyweight-Only mode to work out anywhere without equipment. Exercises such as push-ups, squats, lunges, and core movements will be included.
Note: Back and biceps exercises are more limited without a pull-up bar or resistance bands.
Set Up Gym Locations
You can create multiple gym locations if you train at places with different sets of equipment.
- Tap Location → Add New Location...
- Name your location (e.g., "Home," "LA Fitness")
- Select the equipment available there
To switch locations, tap Location and select which to use.
To rename, share, or delete a location, tap the … menu next to its name.
Training Profile
These settings establish the framework of your plan, including how often you work out, how long each session lasts, and the level of intensity applied to your workouts.
Workouts / Week
Set how many days per week you want to work out. Choose a number (e.g., 3 workouts/week) or pick specific days (e.g., Mon, Wed, Fri).
This setting determines your Weekly Set Targets and recommended training splits. You can also enable a Workout Preview Notification at your preferred time.
Duration
Set your preferred workout duration from 15 minutes to 1 hour 30 minutes, or enter a custom duration.
Duration affects the number of exercises per session and your Weekly Set Targets (overall training volume).
Experience
Choose your experience level to set appropriate workout intensity.
- Beginner: New to lifting and building confidence with form and equipment
- Intermediate: Comfortable with the basics and lifting moderate weight with good form
- Advanced: Training with high intensity, strong technique, and complex movements
Learn More: Experience
Training Format
Customize how your workouts are structured, including which muscle groups are trained together, how often exercises rotate, and how cardio is incorporated.
Training Splits
Splits determine how workouts are organized around muscle groups. A split is recommended based on your weekly workout frequency.
| Split Options | Description |
|---|---|
| Push/Pull/Legs | Each workout focuses on one movement pattern — pushing, pulling, or legs. |
| Upper/Lower | Alternate between upper body and lower body sessions. |
| Full Body | Train all major muscle groups in every session. |
| Fresh Muscle Groups | Each workout targets your two most recovered muscle groups for variety. |
Note: Additional split options become available when Focus Exercises are enabled.
Exercise Variability
Choose how frequently exercises change between workouts:
- More Consistent: Repeat the same exercises to track progress more easily
- Balanced (Default): Some consistency, some variety
- More Variable: Change exercises frequently for more variety
Learn More: Exercise Variability
Focus Exercises
Adds a primary strength movement to each training day. These exercises repeat weekly for four weeks and follow a structured progression with automatic rep and weight adjustments.
Compatible with Build Muscle, Get Lean, and Get Stronger goals.
Learn More: Focus Exercises
Warm-Up Sets
Toggle this setting to automatically include warm-up sets before heavier lifts. This helps prime your muscles and joints, supporting both safety and performance.
Circuits & Supersets
Combine exercises back-to-back with minimal rest to boost intensity, save time, and add variety.
- Circuits: Three or more exercises performed in sequence
- Supersets: Two exercises performed in sequence
Learn More: Circuits & Supersets
Timed Intervals
Timed Intervals allow you to perform exercises for a set duration instead of a fixed rep count. This training style is ideal for HIIT or conditioning workouts. You can apply intervals to the start, end, or entire workout.
Learn More: Timed Intervals
Preferences
Additional settings for units, cardio, stretching, and exercise preferences.
Units
Choose to display weights in pounds (lb) or kilograms (kg). This ensures your workouts align with the equipment available at your location.
Cardio
Enable to automatically include cardio in your workouts. Choose whether to add it at the start or end of your workout, and select your preferred cardio exercises (e.g., Air Bike, Cycling, Elliptical, Jump Rope).
Learn More: Cardio Recommendations
Stretching
Add stretches before or after your workout to improve flexibility, reduce injury risk, and support recovery. Choose which types to include:
- Soft Tissue Exercises: Release tightness with tools like foam rollers
- Dynamic Stretches: Increase heart rate and mobility through active movement
- Static Stretches: Improve flexibility by holding muscles in extended positions
- Primers: Activate and prepare muscles for lifting
Learn More: Stretching / Warm-up & Cool-down
Manage Exercises
Review and update any exercise preferences you’ve already set with Recommend More, Recommend Less, or Exclude. For example, if you excluded an exercise and want to bring it back, you can undo that here.
Learn More: Recommend More, Less, or Exclude Exercises
FAQ
How do I change my Workout Preview Notification time?
Go to My Plan → Workouts Per Week → select Specific Days. Scroll down to see the notification time picker that appears at the bottom. This option is only available when using Specific Days.
How do I share a gym location?
Select your location to share then tap the ... menu next to it. Select Share to send your equipment setup to someone else. They can import it into their own Fitbod app.