FitPlan 4D — Fitness & Meal Planning

Welcome

Your plan, your way.

Answer a few questions and FitPlan 4D builds a personal training cycle — with safe machine exercises, timers, and animated demonstrations for every step.

Tell us about you

Name

Age

Height (cm)

Weight (kg)

Sex (used for training & calorie logic)

Female Male

Gender (for how we address you) Experience level

New / returning Some experience

Main goal / plan type Days per week

3 days 4 days 5 days

Training location

Gym Home Outdoor

Available equipment (tick all you have) Health considerations (tick all that apply)

C-section / postpartum Sensitive knees / leg ache Sensitive lower back

Meal preference Allergies (optional, comma separated) Disliked foods (optional, comma separated)

Welcome back

At a glance

Jump back in

Who's training

Profiles

Everyone in the family can have their own profile, plan, and progress — all stored on this device. Switch anytime.

Personal training plan

This cycle

Pick up where you left off

Profile

How to use this plan

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.

Training day

Exercise order

Animated demo — watch the movement

Time

Sets / reps

How to do it

Avoid:

Mark this exercise as done

Exercise library

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.

Measurements

Progress tracker

Weight today (kg) Waist around belly button (inches) Hip, widest part (inches) Arm, mid-upper arm (inches) Notes

Non-negotiable

Stop immediately if you feel

Substitutions

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

Note: this app gives general guidance, not medical advice. If you are recovering from surgery or managing a condition, clear your plan with a doctor or physiotherapist first.

Family meal planner

4-week meal timetable

Nigerian & UK family meals for breakfast, lunch and dinner — tailored to your meal preference, allergies and disliked foods.

Cooking for 4 people

Batch-cooking this week

Easy food swaps

Tap ↻ 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

Shopping list

This week's shopping

Built automatically from your meal plan and scaled to your family size. Tick items as you shop — it's saved on this device.

Settings

App & data

FitPlan 4D keeps everything on this device — no account needed yet.

Appearance

Your data

Profiles, plans and progress live in this browser's storage. Back them up or start fresh.

About

FitPlan 4D — 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.