Fitness
Free Fitness Plans & Cardio Calculators
Follow a fat-loss, strength, hypertrophy or endurance plan and use the linked calculators to hit the numbers.
Fat-loss 12-week
3 lifts + 3 cardio sessions/week, 20% deficit, protein 2.4 g/kg.
Strength 5×5
Squat / bench / row / deadlift / OHP, linear progression 3×/wk.
Hypertrophy PPL
6-day push / pull / legs, 10–20 sets per muscle per week.
Endurance base builder
80% zone-2, 20% intervals, 4–5 h/wk over 8 weeks.
No-equipment home plan
Push-ups, squats, planks, lunges, jump rope — 30 min × 5/wk.