Plan

A beginner workout plan in 5 questions

Not sure where to start at the gym? Answer 5 quick questions — LiftChat picks a starter routine for your level and offers your first workout in one tap.

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14 days of Standard free — no card · iPhone, Telegram and the browser

Getting started: 5 questions and a starter routine

It's the real app — tap anything

How it works

  1. 1

    Answer 5 questions

    Body type, age, weight, activity level and how many workouts a week you plan. Any can be skipped.

  2. 2

    Get a routine

    The starter routine is picked by your activity level — from ready routines for beginner, intermediate and advanced.

  3. 3

    Try it

    The first workout is a trial: it stays out of your stats and records until you keep it.

What's inside

7 ready routines

Full body, Upper / Lower Strength, Push / Pull / Legs, Chest + Back, Legs + Shoulders, Conditioning + Core and Home Mobility.

For your level

Three beginner routines, three intermediate and one advanced.

Weights follow you

After the first workouts, progression suggests how much to add: weight, reps or time.

Then your own

Once you're settled, describe your routine to the assistant or paste a plan as text — it builds it block by block.

Questions

I've never trained — is it for me?

Yes. Pick a low activity level and the starter is a beginner routine. Every exercise has how-to instructions and a muscle map.

What's a “trial workout”?

A workout you can go through to see how things work. It stays out of your stats and records until you keep it.

How many times a week should I train?

Your answer to the fifth question becomes your weekly goal: 2, 3, 4 or 5+ workouts. Change it in your profile.

Can I pick another routine?

Yes, any of the ready ones — or build your own: by description, with the builder's questions, or from scratch.

More features

All features →

Try it in LiftChat

14 days of Standard free — no card. iPhone, Telegram or the browser — one account.