Build a training plan around exercises you actually like.
Pick how many days you can train, pick a split, then pick the exercises for each slot from a shortlist. Sets and reps are guided the whole way, built around the same principles I use with clients.
Scroll down and start building right on the page. No sign-up, no catch.
From Dave
This builder runs on the same logic I use when I program for a paying client: compound movements first, a slot for each major pattern, sets and reps that match what that slot is for. I just hand you the shortlist instead of picking for you, so you end up with exercises you will actually keep doing.
It is free, no email required for now, because a good default program is step one. If you want someone checking in on it every week, adjusting it as you go, that is what The Rebuild is for.
Same principles, your exercises.
Every plan I build for a client follows the same logic: compound movements first, a slot for each major movement pattern, sets and reps that match what that slot is for. This tool walks you through the exact same decisions. You are not picking from an endless list. Each slot has a short set of exercises that do the job, so pick whichever ones you actually enjoy and will keep doing.
1. Days a week
Tell it how many days you can actually commit to, not how many you wish you could.
2. Pick a split
Full body, upper/lower, or push/pull/legs. Only the splits that make sense for your day count show up.
3. Pick your exercises
Compound lifts first, then accessories. Choose from a shortlist for every slot, then set your sets and reps.
4. Save it
Your finished plan shows up on the page. Print it or save it as a PDF and take it straight to the gym.
Pick your days to get started.
No sign-up needed for now, just build your plan below.
Every client I work with ends up on a plan built the same way: the right split for the days they actually have, compound movements first, then accessories that round it out. This tool gives you that same structure. You bring the exercises you enjoy, I bring the order they should happen in.
Want it built around your actual week, not just your split? Get a free fitness audit.
Tell me where you're at and what keeps getting in the way. I'll review it myself and email you a personal video within 3–5 days with what I'd change first. If you want help taking it further, we can book a call afterwards.
Get your free fitness auditIs this actually free?
Yes. Just build it below, no sign-up and no charge.
What if I don't like any of the exercises in a slot?
The shortlist covers most gyms and most preferences. If none of them suit you, message me on Instagram and I'll help you find a swap that does the same job.
How do I know if my split is right for my goal?
Any of these splits work well when they're trained consistently. If you want it tailored to your actual goal and schedule rather than a general template, that's exactly what the free audit below is for.
Can I change my plan later?
Yes. Come back and run through the builder again any time, your exercises aren't locked in anywhere.