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My Workout Planyour home strength plan
Country and language: English

What your plan is based on

Your plan is built from your answers by fixed rules. The rules draw on the findings of 105 scientific papers. Here is what they found, in plain words, with the links.

The plan was reviewed by physicians and other professionals.

What is our own choice

  • Four-week blocks, the session lengths and the number of moves per session.
  • The exact rule for going up (two sessions at the top of the range) and what to do when the next dumbbell is a big step.
  • The easy first week and how it finds your starting weights.
  • The exact number of days in the missed-week rules.
  • The "2 or 3 reps left" target. Guidelines give it as a working figure, not a tested threshold.
  • The rep ranges for each phase and the first weights you try.
Price comparison sources

Personal-trainer prices quoted on our pages come from gyms' and trainers' own price lists, read in November 2026.