Your Tailor-Made Workout Plan: Details

Order number

Your name (for the cover)

Email to send the plan to

Sex
Choose... Male Female

Age

Height (cm, or feet and inches)

Weight (kg, or stone and pounds)

Your main goal
Choose... Build muscle Get stronger Lose fat General fitness Support another sport (tell us which below)

How long have you been training?
Choose... New, or not trained for a long time Under 1 year 1 to 3 years 3 years or more

Days a week you can train
Choose... 2 3 4 5 6

How long can each session be?
Choose... 30 minutes 45 minutes 60 minutes 90 minutes

Where do you train?
Choose... Full gym Home, with some kit (list it below) Home, bodyweight only

Kit you have at home (if training at home)

Your current best lifts, if you know them

Injuries, aches or exercises you can't do

Exercises you love or hate

Anything else we should know

I am 18 or over, not pregnant, and I do not have a medical condition or injury, take regular medication or have been told to limit exercise — or my GP or a physiotherapist has said this plan is OK for me.