Plan / Train / Progress

Structure
that builds
freedom.

Training plans, practical tools and personal coaching for strength, fitness and nutrition.

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Personal coaching
Example weekTraining. Recovery. Room for life.
  1. MonUpper strength50 min
  2. TueEasy run30 min
  3. WedLower strength55 minSquat
    Hinge
    Unilateral
    Core
  4. ThuRecoveryOpen day
  5. FriPull emphasis40 min
  6. SatEasy ride40 min
  7. SunRestOpen day

An illustrative schedule, not a personalized recommendation or a saved workspace.

Four independent tools

Useful tools.
Clear next steps.

Organize a training week, plan your nutrition, understand a lift, or explore your patterns. Choose one useful place to start. Each tool works on its own.

Play a real session adjustment using synthetic data. The phone version changes the duration on Monday; the desktop version also moves the session to Sunday.

Split Planner

Build a training week that fits.

Place strength and cardio around the days and time you have. Review the week, adjust a session and keep room for recovery.

Free guest mode. Guest drafts stay in this browser. Account saving across devices is $19/year and renews until canceled.

Open Split Planner
Read the demonstration steps
  1. Start with the tool’s built-in example in an isolated guest browser.
  2. Open the Upper strength session on Monday.
  3. Change its duration from 50 to 45 minutes. The desktop example also places it on Sunday.
  4. Save the session. The real result shows five sessions and 210 scheduled minutes, with Monday open in the desktop example.

This demonstrates scheduling, not a training recommendation. No personal draft was used.

Real device-copy calculation with synthetic inputs. Account sync was unavailable, so the tool’s built-in recovery mode was used. Account saving is not demonstrated.

Nutrition Lab

Make your nutrition plan practical.

Work with calorie, protein, macro and hydration targets. Explore unsaved planning previews before deciding whether ongoing planning is useful.

A free account is required. Pro is required to keep and edit plans: $9/month or $79/year.

Open Nutrition Lab Compare Free and Pro
Read the demonstration steps and limits
  1. Use an isolated test login and the tool’s built-in device-copy recovery after account sync fails.
  2. Use synthetic inputs: male equation, age 28, 71 inches and 180 lb.
  3. Change activity from moderately active to lightly active and recalculate.
  4. The actual result is 2,485 kcal/day, with a starting test band of 2,185–2,785 kcal.

This is an example calculation, not a recommendation. The account-status warning remains visible. Cloud saving, meal plans and automatic sharing with other tools are not demonstrated.

Real guest records with synthetic values. Desktop: save a completed set and inspect its estimate. Phone: review the estimate and the possible-duplicate notice for a second example entry.

Strength Lab

Understand your lifts.

Record completed sets, estimate strength and compare progress for the same exercise, equipment and setup. Estimates remain distinct from performed lifts.

Guest work stays in this browser. Sign in for account saving. Optional Pro: $9/month or $79/year.

Open Strength Lab Compare Free and Pro
Read the demonstration steps
  1. Choose Barbell bench press in an isolated guest browser and confirm Default setup.
  2. Record a synthetic 135 lb × 5 completed set at RPE 8.
  3. The actual estimate is 149.1–176.5 lb, marked Limited because the compatible evidence is limited.
  4. The phone clip inspects a second identical example entry: two records are saved, one is used, and the tool flags a possible duplicate for review.

The performed set and the calculated estimate are different. This example does not show an actual person’s strength, progress or recommended working weight.

A real Reality Map generated from 48 synthetic responses. Explore the nine scores and one explanation. Educational reflection, not a diagnosis or a real person’s profile.

Reality Types

Explore how you think and adapt.

Use 48 statements to explore your patterns in a nine-score Reality Map. Educational self-reflection, not a diagnosis.

Free results, with no account required. Optional Blueprint: $29 once.

Take the free assessment How Reality Types works
Read the demonstration steps
  1. Complete the real 48-statement assessment with synthetic responses in an isolated guest browser.
  2. Build the free map and choose to view it on this device. Account saving is optional and is not demonstrated.
  3. Explore the nine-score map. The example shows Reflective Synthesis 50, Experiential Calibration 50, Bidirectional Sensemaking 55, Structural Anchoring 50, Adaptive Reconfiguration 50, Flexible Structure 70, Continuity Preservation 47, Transformative Revision 63 and Integrated Identity Development 65.
  4. Read the explanation for Reflective Synthesis: building clarity through private interpretation and internal model-building.

Higher means more characteristic in these responses, not better. The scale midpoint is not a population norm. The nearest reference label summarizes the pattern; it does not establish personality, mental health, ability or compatibility.

Compare all tools and access options

NeuForm Finder

Find the smallest starting setup most likely to help.

Answer a focused set of questions about your goal, constraints, preferred format, and budget. The result may be a plan, personalized plan, tool, guide, article, subscription, service, account path, or free resource.

  • About 3–6 minutes
  • No email required
  • Results may be free or paid
Step 1 · Starting need

Your answers remain in this browser session unless you choose to continue to another NeuForm page or checkout.

Ready-made training plans

Choose a plan you can follow.

Start with one of the featured six-week plans, or compare the full catalog by goal, experience, schedule and equipment. Each plan has real sample pages to review before buying.

Actual Strength + Hypertrophy plan interior showing exercise instructions, sets, repetitions and progression.
Inside the 6-Week Strength + Hypertrophy Plan.
Full-size sample images: Workout detail (full-size sample image, opens in a new tab) · Program map (full-size sample image, opens in a new tab) · Quick session (full-size sample image, opens in a new tab)
Client-reported experience

Nick

Recreational lifter · 6-Week Strength + Hypertrophy Training Plan

★★★★★ 5/5
“This plan pushed me in ways I had not previously been pushed in the gym.”
Bench
+15 lb190 → 205
Deadlift
+20 lb385 → 405
Squat
Depth improvedto 90°

Selected client-reported experience. Results vary based on training history, nutrition, adherence, and individual recovery.

View the Strength + Hypertrophy Plan See how NeuForm publishes client results

6-Week Strength + Hypertrophy Plan

Train for strength and muscle in one four-day block, with heavy compound lifts, focused accessories, and clear progression.

4 days/week Intermediate+
  • Four-day upper and lower hybrid structure with heavy compounds and focused physique work.
  • Top-set, back-off, RPE, progression, taper, and missed-session rules.
  • Home-gym and full-gym substitutions with short-session completion lanes.
Hybrid strength and physique training that develops measurable lifts and visible muscle in the same four-day block.

6-Week Beginner Foundation Plan

Build a consistent lifting routine with three repeatable full-body sessions, clear progression rules, and a dumbbell-first setup.

3 days/week Beginner / Returning
  • Three repeatable full-body sessions with a dumbbell-first route and optional barbell route when setup is already familiar and safe.
  • Confidence, RPE, and setup checks that teach when to progress and when to hold.
  • Rack-free, bench-free, and pull-up progression options for common equipment limits.
Confidence-first three-day strength training for new and returning lifters, built dumbbell-first with an optional barbell route.

6-Week Functional Fitness Plan

Keep training at home or while traveling with no-equipment strength, mobility, balance, and conditioning sessions.

4 days/week Scalable: Foundation to Challenge
  • Four no-equipment sessions plus a defined three-day combined fallback.
  • Foundation, Standard, and Challenge levels chosen separately for each movement.
  • No-floor, no-jump, wall, chair, and small-space options with an honest pulling limitation.
No-equipment strength, mobility, balance, and conditioning for small spaces, travel, and flexible ability levels.
Full training catalog

Compare the full training catalog.

Explore every current training plan and preparation tool by goal, schedule, experience and equipment.

Browse Full Training Catalog
Personal coaching

Personal training in New Lenox.

Work with Chris Welch on technique, training setup and deciding what to do next. Explore the available coaching options and start with the free Fit Review.

Explore personal training

Already purchased? Open My Library Get support

Free training resource

Universal Training Log

Edition 2026.10: a fillable weekly log for lifting, cardio, circuits, mobility, power, and testing.

NeuForm Universal Training Log, edition 2026.10: cover, page 1.
  • Track any workout
  • Record RPE and rest
  • Plan the next adjustment

Using an eligible NeuForm plan? Your plan-specific Training Tracking Pack is included in My Library.

Get the Free Universal Training Log

Track exercises, sets, repetitions, load, effort, rest, and next-step notes in one reusable weekly format.

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Cover of NeuForm Nutrition Fundamentals by Chris Welch
Read the nutrition guide

NeuForm Nutrition Fundamentals

A 112-page reference for nutrition targets, training fuel, repeatable meals, hydration and real-world adjustments. Choose searchable digital access through My Library or the full-color paperback on Amazon.

Digital Edition, $34.99One-time purchase through NeuForm
Full-color paperbackCurrent price and fulfillment on Amazon
Explore both editionsBuy Paperback on AmazonEditions are purchased separately.