Who is the user?
1 / 4
Setup · Section 1

Who is the user?

Basic stats. This sets the baseline for everything the system builds.

Male Currently men only

Enter it if you know it.

Desk job
Physical job
Mix of both
Student

When you get up, and how long you work. A long physical day is training load, and the plan and your food count it.

Not said
014 hours
Setup · Section 2

What is your goal?

Direction and destination. Sets what the plan optimises for.

Drag the ⋮⋮ handle to reorder. The top goal is your #1 priority and the plan balances the rest around it.

1Muscle Gain⋮⋮
2Fat Loss⋮⋮
3Strength⋮⋮
4Endurance⋮⋮
5Longevity⋮⋮

A lift with a number, bench 150kg or 10 strict pull-ups, or a skill like a front lever. Search, or type your own.

kg

Pick muscle groups, or drill into individual muscles.

Pick individual muscles▾

A percentage, so it reads the same in metric or imperial.

Lean
Athletic
Big

Which way the scale should move. It sets your calories, and the plan is built toward it.

Gain
Hold
Lose

Your date. The plan never rushes a step to meet it.

In your own words. The plan reads it as the reason behind everything else.

Things you won't compromise on. Leave off if none.

Setup · Section 3

How do you train?

The full training picture: everything a coach needs to program safely.

Science-based
Evidence-led: moderate rep ranges, progressive overload, proven weekly volume.
Heavy & Intense
Low reps, heavy loads, maximal effort, geared to strength and power.
Bro-science
Classic gym wisdom: training by feel, chasing the pump, high volume.
Just for fun
Enjoyment first: flexible, low-pressure, easy to keep up long-term.

Pick one or more. The order you tap sets the priority (1 = highest). Tap if you're not sure what one means.

Bodybuilding
Powerlifting
Weightlifting
Calisthenics
CrossFit / Functional
Athletic / Sport
General Fitness
Hybrid
HYROX
Full gym
Everything on tap: machines, free weights, cables.
Home gym
Tell us what you own below.
Calisthenics park
Bars, rings, bodyweight stations.
Nothing (bodyweight)
Bodyweight only, wherever you are.
Pull-up bar
Squat rack
Bench
Free weights
Dumbbells
Barbell
Cables / bands
Machines
None
NoneUp to extra heavy

Leave blank and the AI builds the best split for your goals.

Push / Pull / Legs
Upper / Lower
Full Body
Arnold Split
Custom
Intermediate
Just startingVery experienced
1
2
3
4
5
6
7

Or pick specific days:

MonMo
TueTu
WedWe
ThuTh
FriFr
SatSa
SunSu
Keep the same movements
Vary them

Keeping them means the loads keep climbing on the same lifts. Varying them means the plan can swap a movement when it has a reason to.

7 days, the calendar week
3 days14 days

Seven days is a week: the same days every week. Four is push, pull, legs, rest, and it moves through the calendar.

Most people do well on 2 or 3. Nothing is selected until you tap. Leave it blank for none.

1
2
3
4
5
6
7
60 min
30 min2 hours+

Leave off if none. If on, lock what hurts. The plan programs around it.

Scoliosis
Wrists
Elbows
Knees
Ankle
Hip
Lower back
Shoulders

Leave off if none.

Train daily
Never skip legs
Free weights only
Machines only
Weekend cardio

Leaving both Free weights only and Machines only unselected means you're happy to use both.

Any file: PDF, spreadsheet, screenshot, doc. Or just name the app below.

Upload current plan
Any file type

Whatever you say here gets kept in your new plan where it makes sense.

This gets designed out.

Setup · Section 4

Recovery & Sleep

Recovery capacity: sets how much volume the plan can carry.

Recovery & sleep fine-tunes plan volume but isn't required. You can add it later.

7 hrs
4 hrs10 hrs
Active recovery
Full rest

Weekly feedback will run on WhatsApp. Drop your number and you're in when it starts. Any format, and only used to reach you for that round.

Almost there

Look it over.

Everything you told STARKOS. Edit anything that's off before you create your account.

Your answers are saved to your account as you go, not just to this browser.

Complete

Your answers are in.

Your dashboard builds from here.