Today shows Plan setup until you have a routine and a meal plan. It's also in Account.

1. Answer one question per screen by tapping a card: background and highlight colour, text size (the page shows each as you tap it), goal, height and weight, how active you are, training days, session length, equipment, experience, cardio.
2. Tick exercises you like (9 at a time; Show other exercises for more). They go in first, and they show whether you lean to strength, muscle or stamina; confirm or change it.
3. Pick what you eat, the food you like, main meals a day (2 to 5) and snacks (none, 1 or 2), cooking time and what you have at home. On screens where you can pick several, a tick shows in the corner; tap Next when you're done.
4. Check Your plan: calories and protein, the week, your first sets, three days of meals and a shopping list. The first sets are light on purpose; change any to what you can do today, for those reps with good form. Back changes an answer. Make my plan creates it all.

• Training: 2 days is full body, 3 push/pull/legs, 4 upper/lower, 5 and 6 a mix. Every routine works chest, back, shoulders, rear delts, arms, legs, calves and abs. Cardio fills rest days, or choose cardio only. Pick the cardio you like and only that goes in (just walking: every cardio day is a walk). Above a BMI of 24 it leaves out running, skipping, jumping jacks, burpees, mountain climbers and side planks; walking, the bike, rower and easier core work come instead. New lifters get fewer exercises a session (3 to 5), on the big muscles. Reps follow what you train for: strength 3–6 on the big lifts and 6–10 on the rest, muscle 8–12 and 10–15 (10–15 for anyone new), stamina 15–20. Only strength goes below 6 reps.
• Food: simple meals with few ingredients, no beef or pork, sized to your calories. Meals with enough protein for their calories come first (high-protein ones such as protein oats, egg white wraps, chicken rice and broccoli, soya keema), then ones you can make with what you have. Got whey or plant protein powder? Say so on the food screens: it goes into shakes, oats, pancakes and yogurt bowls to reach your protein.
• Equipment: what you have comes first. With a gym you get barbell, dumbbell, machine and cable exercises, not bands; bands and bodyweight come in when that's what you have.
• The same answers make the same plan. Want a different one? Tap Shuffle on the review for another take, or Swap on any exercise.
• It also saves your height and weight as measurements and your look.
• Missing some of the starter muscles or ingredients (an older account, or ones you removed)? The planners add them back first, so every exercise has its muscles and every meal its ingredients. Nothing you already have is changed or added twice.

Just a routine, or just a meal plan

• Workout planner (Routines → Make one for me): your height and weight, which muscles to train (all ticked to start; untick any and their time goes to the rest), days, session length, equipment, experience, cardio and exercises you like. It makes a routine and makes it active.
• Diet planner (Meal plans → Make one for me): your calories and protein a day (carbs and fat if you have goals for them), what you eat, food you like, meals and snacks, cooking time and what you have. Meals closest to your macros come first, and the review shows a day of the plan next to your goals. It makes a meal plan and makes it active.
• On the "what you have" screens, protein powder (whey, or plant protein for vegans) is always asked about; with it, shakes go in.