A 4-week workout plan and meal plan, written for your goal

Pick your goal, how often you can train and what you've got to work with. Your AI agent writes a progressive 4-week plan, what to eat alongside it and a tracker you can print.

Try it free: you chat with your AI agent while it works, and the results appear on the page.

What you get

• A 4-week training plan, every session set by set
• How to progress week to week
• A meal plan to match your diet, with estimated calories and protein
• A grocery list to copy
• A printable tracker PDF

Questions

Is it free?

You can try it free: the free trial writes week one of your plan. All four weeks, the meal plan and the printable tracker come with an account and credits.

Is this medical or nutrition advice?

No. It's general fitness guidance, and calories and protein are estimates. If you have an injury, a health condition or you're pregnant, check with a doctor before starting.

Can I change the plan?

Yes. Ask your agent to swap an exercise, move a day, make it shorter or adjust the meals, and it rewrites that part.

More things your agent can do

• Budget Grocery Planner: A week of meals and the grocery list, on your budget
• Goal Tracker App Builder: Your own goal-tracker app, built around this year's goals

SuperCool is an AI agent that does the work: research, videos, images, websites, documents and more.