What's your primary goal?
Pick one. You can change it anytime in the app.
Preferred training style?
We'll skew exercise selection accordingly.
About you
Used to calculate your daily macros.
How active are you outside the gym?
Job, walking, hobbies — daily life only.
Which days will you train?
Pick 1–6 days. You can change this later.
Which split fits you?
Based on your training days.
What equipment do you have?
Pick all that apply.
Where should we send your plan?
We'll save it for you and have it ready when you sign in to the app. No spam, ever.
By continuing you agree to our Terms and Privacy Policy.
YOUR PLAN
Here's your week 1.
Open the app to unlock the full 12-week program, smart progression, and meal tracking.
Daily macros for your goal
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Calories
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Protein
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Carbs
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Fat
Download ProperFitAI
Important: when you sign up in the app, please use this same email (not Apple sign-in). That's how we auto-load the plan you just built.