Decathlon
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View in DecathlonAI workout plan, tailored to you
Enter goals and limits — get a weekly plan with rationale for each session. Free.
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Personalized
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AI
Workouts
Personalized
Program
AI workout plan
Three steps → a plan with coach rationale
Step 1 of 3
Profile
Quick persona (optional)
One tap fills typical settings — you can still edit everything.
Goal
Level
Week phase
Tells the AI whether to bias volume, intensity, or an easier recovery week.
Gender (optional)
Complete all 3 steps to enable the button.
Muscle emphasis (preview)
Example relative levels to explain the legend. Once you generate a plan, emphasis is computed from its text and saved here.
Visualization is illustrative, not a clinical map.
Preview: example load levels.
Legend (by emphasis strength)
- Legsstrongrelative 100%
- Backstrongrelative 91%
- Coremoderaterelative 64%
- Glutesmoderaterelative 64%
- Armsmoderaterelative 45%
- Chestlightrelative 36%
- Shoulderslightrelative 23%
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Why trust us?
- Estimated calculations
- Formulas are publicly known
- Not medical advice
- See "How do we calculate?" section
Related Calculators
TDEE Calorie Calculator
How many calories you need per day.
Macro Calculator
Calculate protein, fats and carbs based on your goal.
1RM Calculator
Calculate max strength and working weights by percentage.
Linear Periodization Calculator
Generate a 12-week program for squat, bench, and deadlift with automatic weight and volume calculation.
Set and Rep Scheme Calculator by Goal
Get ready-made recommendations for sets and reps based on your goal.
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