What's your main goal?

We'll build every week around this goal.

Lose fatBuild muscleGet strongerEnduranceGeneral fitness

Your experience

I'm starting outA safe plan from the basicsI've trained beforeConsistent, ready to progressI'm advancedIntensity and detail matter

Your equipment

No equipmentBodyweight onlyHome basicsDumbbells or bandsFull gymAll equipment

Days per week

1234567

Workout length

30min45min60min75min90min

Preferred training days

MonTueWedThuFriSatSun

Anything you want us to prioritize?

Sex

MaleFemaleSkip

Used to calculate your calorie target accurately. If you skip, we use an averaged formula.

Age

Height (cm)

Weight (kg)

Target weight (kg)

A plan focused on maintaining your weight

We'll protect and improve your form and performance.

Your weight and goal stay private — used only to calculate your calorie and volume targets. You can delete them anytime.

Injuries or limitations

Your answers are only used to personalise your plan.

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KocFit AI is a fitness and training app — not a medical device or healthcare service. It does not provide diagnosis, treatment, or medical advice. Consult a physician for health decisions, and stop exercising if you feel pain, injury, or discomfort.

Recommendations are based on these independent health sources: WHO — Physical activity · WHO — Healthy diet · ACSM — Physical activity guidelines · Dietary Guidelines for Americans

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