Automatic Plan

A custom four-week plan, starting with Fit Check. Existing orders and delivered plans remain in My Library.

A custom 4-week plan built around how you actually train.

Automatic Plan is a personalized four-week PDF built around your goal, schedule, equipment, preferences, and constraints. Your guided intake shapes the plan. If you already purchased, open My Library to review your order or open a delivered plan.

$39 one-time Custom four-week PDF Guided intake Saved in My Library
Start with Fit CheckCheck whether Automatic Plan fits your needs before deciding to purchase.
Start Fit Check Existing customer? Open My Library
NeuForm custom plan4-week block
Goal
Hypertrophy + strength
Schedule
5 days / 60 minutes
Equipment
Machines, cables, bench
Constraints
No deep hinge or impact work
Week 1 snapshot
MonLower ARIR 2
TueUpper ARIR 3
WedDelts + armsRIR 2
SatUpper BRIR 3
Built after intakeYour answers shape the split, exercises, volume, progression, and substitutions.
Built around your setupYour intake informs the training split, exercise choices, and practical constraints.
My Library deliveryExisting order details and delivered plans remain connected to your NeuForm account.

Your plan and account access

For a new plan, start Fit Check before deciding to purchase. For an existing order, use the NeuForm account connected to your purchase.

1
Use your NeuForm account

This is where your intake and finished plan are saved.

2
Find your order

Open My Library and check your existing Automatic Plan record.

3
Check your next step

Follow the status and instructions on your existing order. Contact Support if intake access needs help.

4
Open your delivered plan

When delivery is complete, open the PDF from your order in My Library.

5
Get help when needed

If your order is still waiting or a delivered file is missing, contact Support with the email used at checkout.

What you get

A complete 4-week training block with clear workouts, progression, and execution notes.

Plan design noteA short summary of your goal, setup, constraints, and the major programming choices.
Weekly workoutsTraining days, exercises, sets, reps, RIR, rest times, tempo, and notes.
Progression rulesHow to add reps, add load, hold steady, or back off when recovery is not there.
Substitutions when neededExercise choices can reflect your equipment, hard-no movements, pain triggers, and preferences.
Coach notesHow to place conditioning, manage effort, adjust short sessions, and keep the block consistent.
Exercise guideSetup cues, target muscles, execution notes, and what each movement should feel like.

What the intake asks

The intake is guided and asks only for information that can materially change your plan.

Before you start, know how many days you can train, how long sessions can be, where you train, and what movements should be included or avoided.

  • Training days, session length, preferred days, and unavailable days
  • Home gym, commercial gym, mixed, or bodyweight-only equipment access
  • Main goal, secondary goals, training level, and style preference
  • Exercises, movements, pain triggers, or impact work to include or avoid
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, and progression speed.

Equipment access

Home gym, commercial gym, mixed setup, or bodyweight-only training.

Constraints and preferences

Movements to avoid, pain triggers, hard-no exercises, sleep, stress, barbell comfort, and preferred methods.

Sample output preview

A short excerpt to show how the PDF is organized. The final plan is built from your intake.

4 weeks5 days/week60 minProgression included
Sample block overviewPrivate PDF
Intake summary

Goal, schedule, equipment, training level, preferences, recovery, and constraints summarized before the plan starts.

Plan design note

Explains why the split, exercise choices, volume, and progression style were selected for the intake.

Lower A

Primary lower-body work, calves, and optional low-impact finish.

Upper A

Press, pull, row, and core work matched to your setup.

Delts + arms

Focused accessory work with clear effort targets.

Upper B

Second upper day with load, rep, and rest guidance.

How to run it

Each workout gives you the structure needed to train without guessing.

  • Sets, reps, RIR or effort targets, rest, and tempo.
  • Progression rules for adding reps, load, or holding steady.
  • Coach notes for conditioning, recovery, and time limits.
  • Exercise-guide cues for setup and execution.
Workout row example

Exercise, sets, reps, target effort, rest time, tempo, notes, and a done column.

Progression example

Hit the top of the rep range at the target effort before adding a small amount of load.

Exercise guide example

Setup cues, primary muscles, what to feel, and common execution notes.

Recovery note example

If sleep, stress, or soreness is off, the plan tells you when to hold steady instead of forcing progression.

Full workout tables and exercise-guide tables are included in the final PDF. This page shows only a compact preview.

Who this is for

Best for people who want a clear training block matched to their real schedule, equipment, and goal.

Great for
  • Hypertrophy, general strength, fat-loss support, or health/function/longevity goals
  • Home, commercial gym, mixed setup, or bodyweight-only training
  • 2-6 resistance-training days per week with 30-180 minute session limits
  • 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

Access help

Start with My Library. It is where your intake and finished plan appear.

If access is missing

Open Support with the email used at checkout. That gives NeuForm the fastest path to find the purchase.

Same-email guidance

Use the same email for checkout and login when possible.

FAQ

Answers about the plan, intake, and existing orders.

What does the intake ask?
It asks about your goal, experience, training style, schedule, session length, equipment, progression speed, movement constraints, exercises to avoid, sleep, stress, and preferences.
What do I receive?
You receive a Custom 4-week PDF with weekly workouts, sets, reps, RIR or effort targets, rest times, tempo notes, progression guidance, coach notes, and an exercise guide.
How fast do I get my plan?
For an existing order, check its current status in My Library. If you need a delivery update or help with the intake, contact Support.
Do I need to purchase every time I want a new plan?
Each Automatic Plan order is a separate one-time $39 purchase for a four-week plan. Do not purchase again to resolve an issue with an existing order.
I already purchased. Where is the intake?
Open My Library with the account used for checkout and review the next step on your order. If intake access is unavailable, contact Support with your checkout email.
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 structure, exercise selection, volume, and progression speed.
Can it account for movement limits?
The intake can avoid movements you mark as painful, unavailable, or off-limits. It is not a substitute for medical or rehab guidance.
Does it include sets, reps, and progression?
Yes. Your plan includes sets, reps, effort targets, rest times, tempo notes, and progression guidance.
Will this work if I train at home?
Yes. The intake asks where you train and uses your available equipment to guide exercise selection.
What if my equipment or schedule changes later?
Contact Support if something is wrong based on the intake you submitted or your circumstances have changed. A changed setup is not an automatic revision to an existing plan.
Ready to check your fit?Start Fit Check before deciding to purchase. Existing orders remain in My Library.
Start Fit Check Existing customer? Open My Library
4-week plan · $39One-time purchase
Start Fit Check My Library