A training plan built around your answers, not a template.
Your goal. Your schedule. Your equipment. Your limitations. WO Buddy turns them into a twelve-week training plan, with every exercise, set, rep, and rest period ready to go.
- 302
- exercises
- 12
- week block
- 2–6
- days a week
- 20–75
- minute sessions
Every movement, demonstrated
Each exercise in your plan comes with its own animation, so you can see the movement before you try it.
Push-upChest 
SquatQuads 
DeadliftPosterior Chain 
Pull-upLats 
Kettlebell SwingGlutes 
PlankCore
How it works
- 1
Answer ten questions
Goal, experience, how many days you can train, how long you have, what equipment you can reach, and anything that hurts.
- 2
We match a split to the answers
Two days becomes full body. Four becomes upper/lower. Six becomes push/pull/legs twice. The split follows your schedule, not the other way round.
- 3
Every slot gets a real exercise
We rank all 302 exercises against each slot — your equipment, your experience, the muscles you want to bring up — and pick the best fit.
- 4
You get a 12-week block
Sets, reps, rest and week-by-week progression, with a deload every fourth week so the work actually turns into progress.
What the free plan gives you
Enough to start training this week, in full detail. Pro is for when you want the rest of the block.
Free
- The full questionnaire and plan matching
- Week 1 of your programme
- Your first two training days, in full
- Exercise illustrations for every movement
Pro
- Every training day, all twelve weeks
- Periodised progression with deloads
- Animated technique demos
- Swap any exercise for a ranked alternative
- Workout logging, multiple plans, printing
No promises about results — just a real plan. Stick to it and you’ll feel the difference.
Before you build
Frequently asked questions
The important details, without making you hunt for them.
Is the plan really built around me?
Yes. Your goal, experience, weekly availability, session length, equipment, focus areas, limitations and chosen start date all affect the split, exercise selection and calendar.
What do I get for free?
You can complete the questionnaire without an account, see your first week and open the first two sessions in full. That is enough to start training before deciding whether Pro is useful to you.
What does Pro unlock?
Pro unlocks the full twelve-week block, progression and deloads, animated demos, ranked exercise swaps, workout logging, progress photos, printing and offline access to saved plans.
Is Pro a subscription?
No. It is a one-off purchase that gives you 90 days to build or rebuild plans. Plans created in that window, their workout logs and their offline access remain yours afterward.
Can I train at home or with limited equipment?
Yes. Choose where you train and only select equipment you can actually use. Bodyweight-only plans are supported too.
What if an exercise or body part hurts?
Tell the questionnaire about your limitations so the plan can avoid unsuitable movements. WO Buddy is not medical care: stop if an exercise causes pain and speak to a qualified clinician when needed.
When does my plan start?
You choose the start date while building the plan. WO Buddy places the sessions on the calendar from that date, based on how many days a week you can train.
Does WO Buddy work offline?
For Pro users, saved plans and the assets they need are available offline after they have loaded on the device. Free users need an internet connection and will be prompted to reconnect.