A custom workout plan beats a template because it fits the things a template can't: your goal, the days you can actually train, the equipment you have, and your experience level. Here's exactly what goes into one — and how the RACKED generator builds yours, including the diet plan that goes with it.
01 / The split
The right schedule for your week
The number of days you can train decides the whole structure. More days means more specialized sessions; fewer days means each session covers more ground.
FULL BODY
Every session trains the whole body — the most progress per session when time is limited.
UPPER / LOWER
Two upper-body and two lower-body days. The classic balance of volume and recovery.
PUSH / PULL / LEGS + UPPER / LOWER
Higher weekly volume with an extra conditioning or lower session for your goal.
PUSH / PULL / LEGS ×2
Maximum volume for experienced lifters who recover well and train most days.
02 / Sample session
A free full-body session
This is the exact full-body session a beginner on a 3-day plan would run. Every exercise name links to a form video — on a dumbbell-only or bodyweight plan, each lift is automatically swapped for a version you can do with what you have.
Full body strength
Whole-body strength and movement quality · 60 min- Goblet Squat WATCH4 × 8–10Keep your chest tall and drive through the whole foot.
- Push-Up WATCH4 × 8–12Body in one line; lower with control, press the floor away.
- One-Arm Dumbbell Row WATCH4 × 10/sidePull the elbow to your hip and pause; no torso twist.
- Romanian Deadlift WATCH3 × 10Hips travel back; keep the weight close to your legs.
- Plank WATCH3 × 30–45 secSqueeze glutes and ribs down; breathe behind the brace.
03 / Progression
How the plan keeps working
- When you hit the top of a rep range on every set with good form, add 5 lb (upper body) or 10 lb (lower body) next session.
- Run the same program for 8 weeks before changing exercises — consistency beats variety.
- New to training? For the first 4 weeks, leave 2–3 reps in the tank on every set while you learn the movements.
- Never miss twice: one skipped session is life; get the next one no matter what.
04 / The diet plan
Nutrition matched to the training
CALORIES
Your calorie target is estimated from your height, weight, age, and training days, then adjusted for fat loss, muscle gain, strength, or fitness.
MACROS
Protein is anchored to your body weight (about 0.9–1.0 g per pound), fat covers the essentials, and carbs fill the rest as fuel.
MEALS
The targets turn into real meals matched to how you eat — omnivore, vegetarian, vegan, or pescatarian — with prep notes for each.
Get your custom plan
Answer a few questions about your goal, schedule, equipment, and how you eat — RACKED builds the full workout program and diet plan around your answers, with every exercise, coaching cue, and macro target filled in.
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