12-Week Plan Generator

1 · Your stats

Entry unit kg lb Height is always cm. Both units are printed in the result.

Age (years) Sex Height (cm) Bodyweight (kg)

2 · Big three

Squat Bench press Deadlift Overhead press (optional) Reps hit on those weights (blank = 1RM)

3 · Block setup

Block length Sessions per week Goal Level Equipment

Include accessory-work rules