Automatic Custom Plan

Get a custom 4-week training plan built around your goal, schedule, equipment, and constraints

Purchase once through secure checkout, then complete the intake form NeuForm sends by email. Delivered within 48 hours after intake submission. Many plans may arrive sooner. Your answers shape the split, exercises, progression, conditioning, substitutions, and training notes.

$39 one-time purchase One generated plan included Intake takes about 5-7 minutes No subscription
  • Built from your intake The plan is built from your intake, including goals, training level, schedule, equipment, recovery, preferences, and movement constraints.
  • Progression is already built in Workouts include sets, reps, RIR or effort targets, rest times, tempo notes, and clear rules for moving forward week to week.
  • Matched to your real training setup Home gym, commercial gym, mixed setup, or bodyweight-only training can be accounted for during the intake.
What your PDF includes Output preview
Intake summary Goal, experience, training style, conditioning, days per week, session length, progression speed, preferred days, sleep, stress, and key constraints.
Plan design note A plain-English explanation of why the plan chose certain patterns, avoided others, and matched your setup.
Coach notes Progression, conditioning placement, recovery guidance, optional balance or accessory notes, and intensity-method limits.
Weekly programming Week-by-week workouts with day names, focus areas, exercise slots, sets, reps, RIR, rest, tempo, notes, and done columns.
How to run it Definitions for RIR, double progression, rest, tempo, substitutions, and how to adjust when time or recovery runs short.
Exercise guide Exercise setup, equipment, primary muscles, execution cues, and what each movement should feel like.
How it works 5 steps
1
Complete secure checkout

Start with the one-time $39 Stripe checkout. This is one generated plan, not a subscription.

2
Receive the intake form by email

After successful payment, Zapier sends the Automatic Plan intake form to the checkout email address.

3
Submit your plan inputs

Share your training history, goals, schedule, equipment, and preferences so the plan can be built around the right constraints.

4
NeuForm reviews your intake

Chris/NeuForm reviews the submitted intake before fulfillment begins.

5
Plan delivered by email

Delivered within 48 hours after intake submission. Many plans may arrive sooner.

Ready to start? Secure checkout. Intake form sent after payment.
Start Your Automatic Plan
What the intake uses Plan inputs

The intake is guided and usually takes 5-7 minutes. It asks enough to avoid generic programming without turning the process into a long consultation.

Goal and training level

Main goal, secondary goals, experience level, training style, muscle groups to emphasize, and conditioning preference.

Schedule and progression

Days per week, session length, preferred days, unavailable days, progression speed, and gym flow preference.

Equipment access

Home gym, commercial gym, both, or bodyweight-only setup, including available machines, dumbbells, cables, racks, bands, and other tools.

Constraints and preferences

Pain triggers, movements to avoid, hard-no exercises, clearance notes or training limitations you choose to share, sleep, stress, barbell comfort, and methods you like.

Have this ready So the intake is fast
  • How many days per week you can train and your typical session length
  • Your home gym, commercial gym, mixed, or bodyweight-only equipment access
  • Your main goal, secondary goals, and training style preference
  • Any exercises, movements, pain triggers, or impact work you want included or avoided
Sample output preview

This mirrors the structure of an actual generated plan. Personal details are anonymized, but the layout and type of information match the real PDF output.

4 weeks 5 days/week 60 min Conservative progression
Sample intake summary

Primary goal: hypertrophy
Secondary goal: strength
Experience: intermediate
Style: bodybuilding focus, machines/cables OK
Conditioning: light
Sleep: under 6 hours/night
Stress: 3/5

Sample constraints

Avoided movements: back squat, hip hinge/deadlift pattern, lunges/split squats, overhead pressing, running, and jumping/plyometrics.
Barbell comfort: bench only
Interested methods: supersets, drop sets, rest-pause, tempo emphasis

Plan design note

This sample plan emphasizes supported machine/cable and lower-impact options because the intake avoided squats, hinge/deadlift patterns, lunges, overhead pressing, running, jumping, and high-impact work. It also biases away from deep-knee-flexion-heavy lower-body patterns.

Coach notes
  1. Repeat weekly. Add reps or load only after hitting the top of the range at the target RIR.
  2. Use 2-3 easy cardio sessions per week, 10-20 minutes at RPE 3-5/10.
  3. Place cardio after easier days or non-lifting days. Avoid hard cardio before lower body.
  4. On poor-sleep days, keep 1 extra RIR and skip optional intensity methods.
  5. Drop sets and rest-pause are limited when recovery calls for a conservative block.
How to run it: RIR means reps in reserve. RIR 2 means stop with about two good reps left. Double progression means keeping the same load until all sets hit the top of the rep range at the target RIR, then adding a small amount of weight next time.
View sample Week 1 workout table
This is a sample excerpt. On mobile, swipe sideways to view the full table.
Day Slot Exercise Sets Reps RIR Rest Tempo Notes Done
Week 1 - Focus: Baseline technique and comfortable starting loads
Mon - Lower A
Mon Hamstrings - A1 Leg Curl (Seated) 2 10-15 2 after A2 4-1-2 Double progression. Superset with A2. Rest after A2. Conservative superset with strict form.
Mon Quads - A2 Leg Extension 2 10-15 2 75s 4-1-2 Double progression. Superset with A1. Rest after A2. Stop 1-2 reps shy of failure.
Mon Calves Seated Calf Raise Machine 2 10-15 2 75s 4-1-2 Double progression. Hit top reps at target RIR, then add load.
Mon Hip/Thigh Hip Abduction Machine 2 10-15 2 75s 4-1-2 Controlled machine-based accessory work matched to the sample constraints.
Mon Hip Extension Cable or Machine Glute Kickback 3 10-15 2 75s 3-1-2 Glute-focused pattern without loading a hinge/deadlift movement.
Tue - Upper A
Tue Chest Press Smith Machine Bench Press 3 5-8 3 210s 2-0-2 Stable pressing option. Double progression at target RIR.
Tue Back Pull Lat Pulldown (Close-Grip) 3 5-8 3 210s 2-0-2 Primary pulling movement with controlled execution.
Tue Row Cable Row (Chest-Supported) 3 6-10 3 155s 3-0-2 Chest-supported option limits spinal fatigue and keeps the row stable.
Tue Core Pallof Press Iso Hold 3 6-10 3 155s 3-0-2 Trunk work without high-impact conditioning or loaded spinal hinging.
Wed - Shoulders & Arms
Wed Delts - A1 Cable Lateral Raise 2 10-15 2 after A2 4-1-2 Superset with A2. Tempo work adds intensity without forcing failure.
Wed Biceps - A2 Hammer Curl (Incline) 2 10-15 2 75s 3-1-2 Controlled superset pairing with strict form.
Wed Triceps Triceps Pushdown (Cable, Reverse-Grip) 2 10-15 2 75s 4-1-2 Stable cable isolation with clear progression target.
Fri - Lower B
Fri Hamstrings - A1 Leg Curl (Lying) 2 10-15 2 after A2 4-1-2 Superset with A2. Hamstring isolation without deadlift/hinge loading.
Fri Quads - A2 Leg Extension (Single-Leg) 2 10-15 2 75s 4-1-2 Single-leg quad work without lunges or split squats.
Sat - Upper B
Sat Row Cable Row (High) 3 5-8 3 210s 2-0-2 Primary row with clear rest and tempo.
Sat Chest Press Smith Machine Bench Press (Decline) 3 6-10 3 155s 3-0-2 Secondary pressing pattern using the barbell comfort noted in the intake.
Sat Core Pallof Press (Iso Hold) 3 6-10 3 155s 3-0-2 Anti-rotation core work with stable setup and controlled breathing.
The full PDF continues through all 4 weeks with weekly focus notes such as “add reps only when form and recovery stay strong,” “add load only if reps are smooth and recovery is strong,” and “hold quality, avoid grinding, prepare for the next block.”
View sample exercise guide
Exercise guides are included so the plan is not just a list of movements. On mobile, swipe sideways to view the full table.
Exercise Equipment Primary muscles How to do it What you should feel
Leg Curl (Seated) Leg curl machine Hamstrings Sit tall, keep hips still, curl smoothly, and control the last few inches on the way down. A big hamstring stretch in the start position and a hard squeeze at the finish.
Smith Machine Bench Press Smith machine, flat bench Chest Pin your shoulders back, lower to mid-chest, then press up along the rails without losing your upper-back set. Chest drives the rep with triceps finishing the top. The bar path should feel stable and repeatable.
Cable Row (Chest-Supported) Cable machine, adjustable bench Rhomboids, mid traps Keep chest on the pad, row to ribs, pause, then reach forward slowly without low-back movement. Upper back and lats loading from a stretch into a clean squeeze without spinal fatigue.
Pallof Press (Iso Hold) Cable machine Obliques Press to full extension and hold. Breathe quietly without losing ribs-down position. A steady oblique burn while staying square against constant tension.
The sample above is anonymized. Actual plans vary based on your intake answers.
Who this is for Best-fit guidance
Great for
  • Hypertrophy, strength, fat-loss, general fitness, or athletic-performance goals
  • Home, commercial gym, mixed setup, or bodyweight-only training
  • Busy schedules from 2-7 training days per week
  • People who want structure, progression, and exercise guidance
Not ideal for
  • Injury-specific return-to-activity programming
  • Complex limitations that require professional clearance
  • Highly specific sport peaking or meet-prep periodization
  • Real-time coaching, form review, or ongoing plan adjustments
FAQ Quick answers
What does the intake ask?
It asks about your main goal, secondary goals, training experience, training style, areas to emphasize, conditioning preference, schedule, session length, progression speed, gym flow, training location, equipment, pain triggers, movement constraints, hard-no exercises, sleep, stress, clearance notes or training limitations you choose to share, barbell comfort, and exercises or methods you prefer.
What do I receive?
You receive a 4-week PDF plan with an intake summary, plan design note, coach notes, how-to-run guidance, weekly workouts, sets, reps, RIR or effort targets, rest times, tempo notes, progression guidance, conditioning notes when requested, safety language, and an exercise guide.
How fast do I get my plan?
Delivered within 48 hours after intake submission. Many plans may arrive sooner. If you do not see it, check Promotions or Spam. Still nothing? Contact support and we will resend it.
Do I need to purchase every time I want a new plan?
Yes. Each generated plan is $39. Each purchase includes one plan generation. After successful payment, the intake form is sent by email.
I already purchased. Where is the intake?
Check the email address you used at checkout for the intake form. Delivered within 48 hours after intake submission. Many plans may arrive sooner.
Is this a subscription?
No. This is a one-time purchase per generated plan. There is no subscription.
What training levels is this for?
Beginner through advanced. Your answers guide the plan structure, exercise selection, training volume, and progression speed.
Can it account for movement limits?
The intake can account for movements you report as painful, unavailable, or off-limits and bias the plan toward safer alternatives. It is only for exercise selection and is not a substitute for qualified guidance.
Does it include sets, reps, and progression?
Yes. Your plan includes workouts with sets, reps, RIR or effort targets, rest times, tempo notes, and progression guidance so you know how to move forward week to week.
Will this work if I train at home?
Yes. The intake asks whether you train at home, in a commercial gym, both, or with bodyweight only, then uses your available equipment to guide exercise selection.
What if my equipment or schedule changes later?
If something is clearly off relative to the equipment or schedule you entered, contact support. If your setup changes after submission, generating a new plan requires a new purchase.
Build your custom plan Secure checkout. Intake form sent after payment.
Start Your Automatic Plan
$39 • Custom 4-week plan One-time • Intake 5-7 min
Start Your Automatic Plan