Weight Loss Workout Plans

Fit strength training into your week with a 12-week plan. Follow each workout at home or in the gym and use weekly check-ins to review your progress.

Build my weight-loss plan

14 days free · No card required

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

Build a routine for your schedule

Select Lose fat as your goal and tell Transform about your experience, equipment and available training days. Your 12-week program organises strength sessions into a weekly schedule. Exercise instructions, substitutions and set tracking help make the next workout clear whether you train at home or in a gym.

Keep nutrition and activity in view

Your profile informs your calorie and macro targets. Record daily nutrition totals alongside steps, cardio, water and sleep. These entries make it easier to see whether you are following the routine consistently. Transform tracks totals you enter; it does not need you to build a detailed food diary to review your day.

Look at patterns, not a single weigh-in

Body weight can fluctuate from day to day. Record measurements and use weekly check-ins to review the direction of change together with adherence and recovery. The built-in review considers consistency before suggesting a calorie adjustment, and uses plateau checks and protective limits rather than repeatedly lowering targets.

Choose a sustainable starting point

Pick training days and activity targets that fit your current life. Keep following the routine long enough to assess it, and use your saved logs to identify what is practical. Weight loss is individual and no result is guaranteed. The app offers fitness guidance; individual medical or dietary needs should be discussed with a qualified professional.

Frequently asked questions

Do I need a gym to use the plan?

No. Choose your home setting and available equipment. Transform selects from the exercise options supported by your setup.

Does the app automatically cut calories every week?

No. The weekly review looks at adherence and trends first. Adjustments are limited and some situations are flagged for human review.

Can I track more than my weight?

Yes. You can record measurements, workout history and optional private progress photos, and log nutrition, activity and recovery.

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.