Automatic Plan

A personalized 4-week plan built from your intake.

Answer a short intake after checkout. NeuForm builds a private PDF around your goal, schedule, equipment, preferences, and constraints. Delivery is within 48 hours after intake submission. Many plans arrive sooner.

$39 one-time purchase One personalized plan 5-7 minute intake Saved in My Library
Start your plan Your intake opens in My Library after checkout.
Start My Plan Already purchased? Open My Library
NeuForm personalized plan 4-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 intake Your answers shape the split, exercises, volume, progression, and substitutions.
Not one-size-fits-all You are not buying a generic one-size-fits-all split. Your intake changes the plan around your actual setup.
My Library delivery Your intake and finished plan stay in My Library. Email may provide backup instructions.

How it works

Checkout, intake, and delivery stay centered in My Library.

1
Sign in or create your NeuForm account

This is where your intake and finished plan are saved.

2
Checkout

Complete the one-time $39 purchase. This is not a subscription.

3
Complete the intake

After checkout, open My Library and answer the plan questions.

4
Your plan is built

Your answers shape the split, exercise choices, progression, conditioning, and notes.

5
Open the finished plan

Your finished plan appears in My Library within 48 hours after intake submission.

What you get

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

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

What the intake asks

The intake is guided and usually takes 5-7 minutes.

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 weeks 5 days/week 60 min Progression included
Sample block overview Private 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, 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

Access help

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

If access is missing

Open Support with your checkout email and NeuForm login email if they are different. That gives NeuForm the fastest path to find the purchase.

Same-email guidance

Use the same email for checkout and login when possible.

FAQ

Quick answers before checkout.

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 personalized 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?
Delivered in My Library within 48 hours after intake submission. Many plans arrive sooner.
Do I need to purchase every time I want a new plan?
Yes. Each generated plan is $39. Separate purchases create separate plans in My Library.
I already purchased. Where is the intake?
Open My Library with the account used for checkout. The intake appears there after order setup finishes.
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?
If something is clearly wrong relative to the intake you submitted, open Support. If your setup changes after submission, generating a new plan requires a new purchase.
Build your plan Checkout starts on the next page. Intake and delivery stay in My Library.
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$39 personalized 4-week plan One-time purchase. Intake in My Library
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