Free training programme
Sessions that feel
made for you
Answer a few questions and our AI builds your whole week: exercises, sets, reps, rest and what to watch out for, ready to train. It suggests the weights once it has seen what you can handle.
How it works
Tell us about you
Age, goal, equipment and any injuries. Takes 30 seconds.
Our AI builds your programme
Warm-up, exercises, sets, rest and tempo, all shaped by your answers.
Train and log
Log your weights and reps as you go. Records and levels are saved to your account.
Here's what it looks like
Real screens from the app.
Also included
- Challenge a friend to a session
- Swap an exercise mid-session
- Your own variants per machine
- Running, rowing and cycling
- Records, levels and tokens
- A rest timer between sets
- Macro targets if you want them
- Fix a session afterwards
- Over 300 exercises to choose from
Your training lives here
Create a free account. Build your own sessions, log every set and follow your history. Anything you build and log yourself is always free.
Build your own sessions
Put a session together from scratch: exercises, sets, reps and rest, with supersets and trisets.
Log your lifts
Every weight and rep is saved to your account. Your history stays free, right there on your phone at the gym.
See your progress
Follow volume, records and your form curve over time, by muscle group and exercise. All in one place.
Challenge your friends
Send a session as a challenge and see who lifts the most, in total and per exercise. Free to accept.
Create a free account →No card, no lock-in.
Your whole first week, free
Try the first session right away, no account needed. Then create a free account, no card and no payment, and we'll give you the rest of the week.
Build your free weekly programme →Common questions
Getting started
Does it cost anything to try?
No. You can run the first session of your programme straight away without an account. Create a free account and the rest of the week is yours. No card, no lock-in.
Do I need a gym membership?
No. You tell us what equipment you have (a gym, dumbbells at home, or just your bodyweight) and the programme is built around it.
I'm a beginner, will this work for me?
Yes. You set your experience level when the programme is created, and every exercise comes with pointers on what to focus on plus a link to see how it's done.
I have an injury, does the programme take that into account?
You can list injuries and preferences when the programme is built, and the AI avoids what would load them. But we're not healthcare: if you're in pain or unsure, talk to a doctor or physiotherapist first. You train at your own risk.
Training and logging
What's actually free?
Your training log is free forever: build your own sessions, log weights and reps, see your history and records, accept challenges. The first AI week is free too. What costs money is new AI-generated programmes and Premium.
What does Premium do?
Premium builds your next week automatically from how you actually trained: heavier where you can handle it, a deload when your body needs one. You never plan the progression yourself.
What are tokens?
Tokens unlock single AI generations without a subscription. You buy them in one-off packs, and earn them for free by levelling up and referring friends. How tokens work →
Can I change my programme?
Yes. Swap exercises, add your own, rename sessions and build sessions from scratch. The programme is yours.
Do I need to install an app?
No. Everything works in your phone's browser. Log your sets between rests and it's all saved to your account.
Challenges and friends
What is a challenge?
You send a session to a friend as a link. They train the same session for free, and then you both see who lifted the most, in total and per exercise.
Does it cost anything for the person I challenge?
No, accepting and running a challenge is free. Your friend only needs a free account for the result to be saved.
What do referrals give me?
When someone creates an account through your link and trains their first session, you get a token. Your link is in Settings.
Payment and account
Is there any lock-in?
No. You can cancel your subscription whenever you like and it runs until the end of the period. Tokens you've bought are yours to keep.
Can I cancel a purchase?
Subscriptions can be withdrawn within 14 days: you get back what you haven't used, where each generated programme counts as 7 days of use. One-off purchases (tokens and programmes) are delivered as soon as you approve them at checkout, and can't be withdrawn.
How do I pay?
Payment is handled by Stripe, and you pick how to pay at checkout. We never see your payment details.
Can I delete my account?
Yes, under Settings. Your account and your data are deleted, and any active subscription is cancelled. Read more in our privacy policy →
Who is behind the service?
BodyInProgress is run by AlgoMate AB, a Swedish company. Questions? Email us.