Welcome
Your plan, your way.
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
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 β watch the movement
Coaching cue:
How it should feel:
00:00
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
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.