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Free, takes about 2 minutes

Get your free custom weekly workout plan

Answer 10 quick questions and HPHGenetics builds a week of workouts around your goal, age, experience, schedule, time, equipment and any aches or injuries. Your full plan arrives by email with a PDF download.

What is your main goal?
How old are you?

We use this to choose joint-friendly exercises and add balance work where it helps.

How much training experience do you have?
Which days can you train?

Pick 2 to 6 days. We build your split around them.

How long can each workout be?
Where will you train?
What equipment do you have at home?

Check everything you have. Nothing checked means a bodyweight plan.

Any aches or old injuries we should work around?

We will pick friendlier exercises. This is not medical advice, so check with your doctor about pain or injuries.

Anything you want to focus on?
What cardio do you enjoy most?

Your plan is ready

    Day 1 preview:

    Where should we send your full plan? You will get every workout with sets, reps, rest and coaching notes, your cardio and nutrition basics, and a PDF download.

    By submitting, you agree to get your plan and emails from HPHGenetics. You can unsubscribe any time.

    Check your inbox

    Your custom plan is on its way to . Open the email and tap the button to view your plan and download the PDF. If you do not see it in a few minutes, check your spam or promotions folder.

    Want a coach to build this around your body and adjust it every week? That is what we do.

    Find your coachBack to home

    What is in your plan

    A weekly schedule on the days you chose, every workout with sets, reps, rest and coaching notes, exercise swaps for sore knees, backs, shoulders, wrists and hips, a warm-up, how hard to push, how to progress, cardio on your off days and simple nutrition basics. Built by the coaches at HPHGenetics for adults who want to get stronger at home or in the gym.