Free Gym Trainer — 7-Day Personalised Workout Plan

Enter your details — get a free 7-day personalised workout + yoga + nutrition plan. No signup. No API key. Instant.

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Gym Trainer

BMI-based • 7-day plan • Sets & reps • Yoga • Pain-aware • Nutrition guide

⚡ Free & Instant

👤 Your Body Details

Gender

Age

yrs

Weight

Height

—

BMI

—

Enter details above

🎯 Goal & Pain

Fitness Goal

Activity Level

Pain / Limitations

🏋️ Your Personalised 7-Day Fitness Plan

📊 BMI Meter

Enter your details

BMI—

Category—

Goal—

Activity—

✨ Your Plan Includes

7-day day-by-day schedule
3 exercises per workout day
Sets, reps & rest per exercise
2 yoga poses per day
Pain-safe guidance
Daily nutrition targets
Meal ideas for each day
Rest-day recovery tips

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7-Day Plan

Complete day-by-day workout schedule with rest days built in.

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Sets & Reps

Every exercise comes with exact sets, reps, rest time and how-to instructions.

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Pain-Aware

Exercises filtered based on your pain areas — safe and appropriate only.

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Nutrition Guide

Daily calorie target, macros and meal ideas matched to your BMI and gender.

Gym Trainer is a free personalised fitness tool that generates a complete 7-day workout plan, yoga schedule, and nutrition guide based on your weight, height, gender, fitness goal, and any physical pain. No signup. No API key. Instant results.