Personal training plans

Training plans built around your week, your gear and your bad knee

Answer a few questions and get a full week of sets, reps and coaching notes. Recovery limits are built in, and a plan costs about a dollar.

Build my planSee how it works
  • Recovery limits built in
  • About $1 per plan
  • No subscription needed
Your week
M
T
W
T
F
S
S

Rest

Wednesday

Push: chest, shoulders, triceps

  • Barbell Bench Press4x4-6
  • Seated Dumbbell Press3x7-9
  • Cable Lateral Raise3x10+
  • Triceps Pushdown3x10+
Leg day uses box squats instead of deep lunges, for your knee.

Example day. Your plan is built from your own answers.

From a few questions to a full week

  1. 1

    Tell it who you are

    Age, height, weight, experience, and anything that hurts or holds you back. Chronic stuff counts too, like a stiff back from a desk job.

  2. 2

    Pick what you train and when

    Up to two activities and the days you're free. Training Lab suggests how to split those days, capped at what your experience can recover from.

  3. 3

    Pick your split and gear

    Choose a gym split or let Training Lab pick one, then the equipment you actually own, session length and rest times. Add a note in your own words, like "more leg volume" or "keep Wednesday short".

  4. 4

    Train

    You get a full week: sets, reps, how heavy to go and coaching notes, with photos and step-by-step instructions wherever the exercise is in our library.

Setting up a training plan from a phone

What it gets right

Works around what hurts

Describe the problem in your own words. The plan is written with it in mind, and when you swap exercises, anything that loads that area is either blocked or flagged for you to confirm.

Swapping a leg exercise, with a knee issue listed

  • Split Squat with DumbbellsBlocked
  • Barbell Hip ThrustConfirm first
  • Barbell Seated Calf RaiseAvailable

Recovery is part of the plan

Beginners don't get five running days a week, and nobody gets more gym days than their experience can handle. Days you picked but don't need stay rest days.

A beginner picks 5 running days

Limit: 3 a week

MRun
TRest
WRun
TRest
FRun

Nothing is pushed past the limit. The other two days stay rest days.

Train on your split

If you've trained for a few years, pick push/pull/legs, upper/lower, Arnold, full body, bro split or a hybrid. A day or two left over in your week becomes a mobility, conditioning or core session.

Only equipment you own

Gym, home or both. At home, tell it what you have and the plan sticks to it. No pull-up bar, no pull-ups. If something still slips through, the plan flags it.

Swap what you don't like

Replace up to five exercises at once. Every plan comes with three free swap rounds, and another round costs one token.

Take it to the gym

Download it as a PDF, with or without exercise photos, or share a link. Switch the link off whenever you want.

Train for one goal, or two

Lose weightBuild muscleImprove enduranceImprove strengthIncrease mobility

Mix any two

GymRunningHIITSwimmingTraining at home

Pick your split

Once you have a few years of training

Full bodyUpper / LowerPush / Pull / LegsArnold splitBro splitHybrid

Why I built this

I lift, and I've trained a few people at the gym. Most people I've met who don't train would like to.

Two things stop them.

The first is not knowing where to start. They don't want to spend weeks researching exercises or experimenting on themselves, and they don't want to put time and money into something that might not work, or might get them hurt.

The second is cost. A personal trainer is expensive, especially if you're a student, just starting out, or working a job that doesn't pay much.

Training Lab is my answer to both. It asks what a good trainer would ask first, then writes a full week around your answers: your goals, your schedule, your equipment and whatever hurts. A plan costs about a dollar. It won't replace a trainer watching you lift, but you'll never have to start from zero.

Aleksandar, founder of Training Lab

Aleksandar

Founder, Serbia

About a dollar a plan

Buy tokens once and use them whenever you like. No subscription needed.

A full plan costs 5 tokens. Bigger packs bring the price down to about 71 cents a plan.

$5

25 tokens

5 plans

$1.00 per plan

$10

55 tokens

11 plans

$0.91 per plan

Sweet spot

$20

120 tokens

24 plans

$0.83 per plan

$50

325 tokens

65 plans

$0.77 per plan

$100

700 tokens

140 plans

$0.71 per plan

New accounts get 10 free tokens. That's two full plans before you spend anything.

Start with two free plans

Questions

The Resources section explains how plans are built, how injuries are handled, and every training term you'll see.

Browse resources

Plan next week tonight

Your first two plans are on us.

Build my plan
Person resting after a workout