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Your plan in 60 seconds

Answer a few questions. You get your daily calorie target, protein, carbs and fat, and a weekly training split — calculated by exactly the same engine as the 2fit4u app.

yrs
cm
kg
2580kcal per day
192 gProtein
291 gCarbs
72 gFat

4 meals a day · Cardio sessions a week: 3

Your training week

  1. MonChest, Shoulders & Triceps11 exercises
  2. TueRest
  3. WedBack, Rear Delts & Biceps9 exercises
  4. ThuRest
  5. FriLegs9 exercises
  6. SatRest
  7. SunRest
Open the full plan in the app →

Your exercises

Week 1 is shown — in the app, week 1 and week 2 alternate with different exercises.

MonChest, Shoulders & Triceps11 exercises
  1. Smith Incline Bench Press3×5–8 + 2×8–10
  2. Barbell Bench Press3×8–10
  3. Cable Low Fly3×12–15
  4. Chest Dip3×8–10
  5. Cable Low Fly1×30–60s
  6. Cable One Arm Lateral Raise3×10–12 / arm
  7. Lever Seated Shoulder Press1× Rest-Pause
  8. Dumbbell Lateral Raise3×15–20
  9. Dumbbell Lateral Raise1×30–60s
  10. Cable Triceps Pushdown (V Bar Attachment) + Smith Machine Bicep Curl3–4×10–12
  11. Triceps Dip + EZ Barbell Close Grip Curl3×8–10 + 3×10–12
WedBack, Rear Delts & Biceps9 exercises
  1. Cable Wide Pulldown3–4×8–10
  2. Barbell Deadlift3–4×5–8 + 1×12–15
  3. Cable Low Seated Row3×5–8 + 2×8–10
  4. Cable Straight Arm Pulldown3×12–15
  5. Cable Straight Arm Pulldown1×30–60s
  6. Cable Seated Rear Lateral Raise + Dumbbell Incline Rear Lateral Raise3×12–15 / move
  7. Barbell Shrug3×5–8
  8. Cable Overhead Triceps Extension (Rope Attachment) + Cable Drag Curl3×8–10 + 3×10–12
  9. Dumbbell Incline Triceps Extension + Barbell Preacher Curl3×8–10 + 3×10–12
FriLegs9 exercises
  1. Lever Lying Leg Curl3–4×12–15
  2. Barbell Full Squat3–4×5–8
  3. Sled 45° Leg Press1× Rest-Pause
  4. Lever Leg Extension3×12–15 / leg
  5. Lever Leg Extension1×30–60s / leg
  6. Dumbbell Stiff Leg Deadlift3×8–10
  7. Barbell Standing Leg Calf Raise4×10–15
  8. Barbell Seated Calf Raise4×15–20
  9. Dumbbell Stiff Leg Deadlift1×30–60s / leg

How the plan is calculated

  • Maintenance calories: Mifflin-St Jeor equation (1990) × your daily activity.
  • Start: losing fat begins about 160 kcal below maintenance and steps down gently every two weeks, with two weeks back at maintenance after every six weeks; gaining starts about 120 kcal above.
  • Protein first: 2.4 g per kg of body weight when losing fat, 2.0 g otherwise; fat 0.9 g/kg; carbohydrates fill the rest.
  • Training: a split that trains every major muscle group every week and rotates the emphasis between week A and week B.

General guidance, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor before changing your diet or training.