Answer a few questions and FitPlan 4D builds a personal training cycle β with safe machine exercises, timers, and animated demonstrations for every step.
Tell us about you
Profiles
Everyone in the family can have their own profile, plan, and progress β all stored on this device. Switch anytime.
Pick up where you left off
- Open Day 1 and follow the routine from start to finish.
- Next visit, continue with the next day in the cycle.
- Watch the animated demo on each step if you are unsure.
- Use the timer for treadmill, bike, and cardio sections.
- Track weight and measurements under Progress, then repeat the cycle.
Exercise order
How every step is done
An animated demonstration for each exercise in this plan, with the coaching cue and what it should feel like. Watch these before your first session.
Progress tracker
Stop immediately if you feel
Avoid these for now
| Avoid | Use instead |
|---|---|
| Sit-ups or crunches | Dead bug, Pallof press |
| Running or jumping | Incline treadmill walking, bike |
| Jump squats or burpees | Leg press, bike, cross trainer |
| Heavy barbell squats | Smith box squat, machine work |
| Heavy floor deadlifts | Dumbbell Romanian deadlift |
4-week meal timetable
Nigerian & UK family meals for breakfast, lunch and dinner β tailored to your meal preference, allergies and disliked foods.
Tap β» on any meal to swap it. Common healthy swaps:
| Instead of | Try |
|---|---|
| White rice | Ofada / brown rice, or half rice + veg |
| Fried plantain | Boiled or oven-baked plantain |
| White bread | Wholemeal bread or oats |
| Fizzy drinks | Water, zobo (no sugar), or milk for kids |
This week's shopping
Built automatically from your meal plan and scaled to your family size. Tick items as you shop β it's saved on this device.
App & data
FitPlan 4D keeps everything on this device β no account needed yet.
Profiles, plans and progress live in this browser's storage. Back them up or start fresh.
FitPlan 4D β personal fitness & meal planning. Accounts, cloud sync and subscriptions are planned for a later release; for now the app works fully offline and free on this device.