Personalised Workout Plans

Choose your training days and equipment. Get a 12-week schedule that shows which workout to do next, whether you train at home or in a gym.

Build my workout plan

14 days free · No card required

Transform app preview showing a 12-week training plan with weekly sessions. — Your plan preview

A workout plan built around your starting point

Choose your goal, training experience, home or gym setting, equipment and available training days during onboarding. Transform uses these inputs to create your program and lets you exclude exercises. You can review the plan before starting your sessions, with exercise instructions and substitutions available in the app.

Turn a weekly schedule into a repeatable routine

The program uses A/B full-body sessions across your selected weekly schedule. Each workout shows the exercises and target sets. Record load, repetitions and reps in reserve as you train; completed sets are saved and the rest timer helps organise the session. If you need to stop, save and close the workout, then return to it later.

See what changes over 12 weeks

Review previous sets, training volume and personal bests rather than relying on memory. The plan includes recovery weeks and progression suggestions. Weekly check-ins help you connect your training with nutrition, activity and recovery. A plan is a starting framework: consistency and an appropriate level of effort still matter.

Pair your training with nutrition

Your training goal also informs your nutrition targets. Keep daily calories and macros alongside your workouts so you can review both parts of the routine. Explore the nutrition planner for how targets and daily logging work.

Frequently asked questions

Can I train at home?

Yes. Select your home setting and available equipment during onboarding. Your exercise options depend on those selections.

How many days can I train?

Transform supports a weekly schedule of two to six training days. Choose a schedule you can repeat alongside your recovery and other commitments.

Can I leave out an exercise?

You can select exercise exclusions during setup and review available substitutions. If pain or an injury affects training, get individual advice before continuing.

Build your plan

Create your account, verify your email and choose your goals. Once your plan is ready, start your trial from the Today screen. There’s no automatic charge when it ends.