Your Plan.
Built for You.

Most fitness app plan generators ask two questions: how many days per week and what is your goal. This is enough information to select a pre-built template from a library. It is not enough information to build a plan that is actually suited to you - your body, your history, your physical limitations, and your schedule.

Ritual's plan generator collects 17 inputs before generating a programme: training goal (lean recomp, muscle gain, fat loss, endurance, performance), experience level, age, average sleep duration, target body fat percentage, target body weight, training days per week, preferred training days, preferred cardio days, injuries, specific muscle focus areas, cardio type preference, cardio intensity, stretch intensity preference, and recovery activity preferences.

The onboarding is progressive - each step contextualises the next. Goal selection informs which subsequent questions are relevant. Experience level calibrates the volume and intensity parameters. Injury information modifies the exercise selection logic. The seventeen steps are not a questionnaire - they are a structured intake that builds the context required to generate something genuinely personalised.

A training plan is not a list of exercises. It is a structured allocation of stress and recovery across the week that balances training stimulus with adaptation capacity. A list of exercises tells you what to do. A programme tells you when to do it, in what sequence, at what intensity, with what recovery placed around it.

Ritual's generated programme includes a complete weekly schedule: workout sessions allocated to specific days with the appropriate split type (Upper/Lower, Push/Pull/Legs, Full Body - selected based on available days and goal), cardio sessions allocated to non-conflict days at the appropriate intensity for the declared goal, recovery sessions (stretch, foam roll, breathwork) placed intelligently around training to support adaptation, and rest days clearly identified and respected.

The Trainer calendar view presents the full generated week in a single view - every session, every recovery activity, every rest day, in the context of the complete weekly structure. This view makes the programme's logic immediately legible: the distribution of stress, the placement of recovery, the sequencing of muscle groups across days.