A plan for your body, your gear, your week.Pelan latihan peribadi, hari demi hari.
Choose your equipment, split and length. FitAI Coach builds every day: the exercises, the sets and reps for your level, and the rest days in between.
Choose your split
Splits decide which muscles you train on which day. Beginners do best with full body; more experienced lifters can spread the work out.
| Split | Days per week | Plan |
|---|---|---|
| Full Body Seluruh Badan | 3 | Free |
| Upper / Lower Atas / Bawah | 4 | Premium |
| Push / Pull / Legs Tolak / Tarik / Kaki | 6 | Premium |
| 5-Day Body Part Split Split 5 Hari Bahagian Badan | 5 | Premium |
Living room, condo gym or full gym.
No equipment
Bodyweight only. Push-ups, squats, lunges, planks and their harder versions.
Dumbbells and bands
A pair of dumbbells and a resistance band unlock rows, presses and Romanian deadlifts.
Full gym
Barbells, cables and machines for heavier strength work.
Gets harder as you get stronger.
Sets and reps change with your level, longer plans increase the workload week by week, and Premium plans add a lighter deload week every few weeks so you recover and keep progressing.
Chest
Push-ups, presses and flyes for a stronger chest, shoulders and triceps.
Learn moreBack
Rows, pulls and hinges for posture, pulling strength and a healthier spine.
Learn moreShoulders
Presses and raises that build strong, stable shoulders.
Learn moreLegs
Squats, lunges and hinges, the foundation of real-world strength.
Learn moreArms
Curls, dips and extensions for biceps and triceps.
Learn moreCore
Planks and rotations that protect your back and carry over to every lift.
Learn moreCardio
Conditioning that raises your heart rate with or without equipment.
Learn moreMobility
Stretches and flows to move better and recover faster.
Learn moreYour plan is ready when you are.
Answer three questions. Get a plan built for your equipment, your level and your food. Free to start.
Mulakan hari ini. Percuma.