Free plan · built from your body
dx4agency Plan built around you.
Your measurements, your goal, your week. DX4 Gym works out what you are missing, builds the split, sets your calories and macros, tells you how long it will take — and tracks every rep in your account.
- 16setup steps
- 98exercises
- 24achievements
8:045G
Monday · week 3
Upper A
4 / 18 setsAbout 40 minutes left
- Bench press3 × 6–1062.5 kg
- 2Chest-supported row3 × 8–1250 kg
- 3EZ-bar curl4 × 10–15 · focus27.5 kg
- 4Seated DB press3 × 8–1220 kg
Protein142/160 g
Carbs160/215 g
Fat48/70 g
New recordBench press 62.5 kg × 9
from you to the plan How it works
A real setup, not three questions and a template. Every answer changes something in your plan — and you see exactly what and why.
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01
Tell it everything.
Height, weight, waist, arms, calves. Your goal, your experience, the days you have, how long a session can be, where you train, old injuries, sleep, steps and how you eat.
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02
See what is missing.
Body fat from your measurements, proportions that lag behind, too little protein, too little sleep, a waist that hides your shape. Ranked from what matters most.
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03
Get the split.
The right split for your days, exercises in the right order, sets, reps, rest and how many reps to keep in the tank. Swaps for your equipment and joints. Rest days planned too.
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04
Track and level up.
Log your sets, it tells you when to add weight. Weight trend, measurements, records, weekly volume — and achievements for showing up.
want bigger biceps? Pick a muscle
Tap the muscle you want to bring up. In your plan it gets extra sets, moves earlier in the session and shows up more often in the week. Try it.
Biceps
Train them three times a week. Incline curls load the stretched position, hammer curls build the brachialis that pushes the biceps up. Keep elbows still.
Tap any muscle
how long will it take? Pick your pace
Light, Medium or Hard changes your calories, your sets and how close to failure you train. You see the date before you start.
fuel, not a diet Calories & macros
Calories from your metabolism, activity and goal. Protein set by your weight, fat kept healthy, carbs for training. Plus water, fibre and a full sample day in grams — with tvaroh, skyr and real food.
- Omnivore, vegetarian or vegan
- 2 to 6 meals a day, split for you
- Log what you eat in seconds
- Adjusts itself when your weight stalls
Daily target
2240kcal
165gProtein
240gCarbs
70gFat
- BreakfastSkyr 250 g · oats 60 g · peanut butter 15 g · berries560
- LunchChicken 180 g · rice 220 g · olive oil · vegetables690
- SnackTvaroh 200 g · banana · almonds 20 g370
- DinnerSalmon 150 g · potatoes 300 g · vegetables630
3.2 l water31 g fibre9,000 steps
full gym, home or just you Train anywhere
Pick where you train and every exercise fits it: machines and cables, a pair of dumbbells at home, or only your body weight and a band.
see it move Your progress
Your account keeps everything: each set you log, your weight trend, waist and arms, records, the weeks you showed up. It tells you when to add weight — and when to eat a bit more.
EZ-bar curl
Go upYou hit 15 on every set — 30 kg today.
Double progression, worked out from what you logged last time.
- Day one
- Perfect week
- New record
- Protein pro
- Locked in
- 100 tonnes
good to know Questions
Is it really free?
Yes. The setup, the plan, nutrition, tracking and achievements are free. No card, no trial.
Where is my data stored?
Your account lives in this browser on your device — nothing is sent to a server. Download a backup in your profile and load it on another phone or computer whenever you like.
I have never been to a gym. Is it for me?
Especially for you. Beginners get simpler exercises, a full body split and two easy weeks at the start. Every exercise has a short tip on how to do it right.
Can I change the plan?
Swap any exercise for one that fits the same slot, change sets, switch the pace or rebuild the whole plan after you edit your answers. Your history stays.
Is this medical advice?
No. The numbers are based on established formulas (Mifflin-St Jeor, US Navy body fat) and training research, but they are estimates. With a health condition, pregnancy or pain, talk to a doctor first.