The Man Plan - Fitness Intake

Let's Get Started

Quick basics so we can personalize your plan

What should we call you?

Email address

Phone number (for workout reminders via text) We'll send your workout reminders here

We'll text you a code to confirm

Enter verification code

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Your timezone

Your Numbers

These help us calculate your workout intensity

For this program to truly work, we need accurate data. Grab a scale and measuring tape — this takes 2 minutes and makes everything that follows meaningful.

Age

Height

Current weight (lbs)

Waist measurement (inches)

Neck measurement (inches)

Your Estimated Numbers

These update as you enter your measurements above

BMI --

Body Fat % --

Waist-to-Height --

Insulin Resistance Likelihood Enter measurements above

Low Moderate High

Your Goal

Where do you want to be?

Your Current Numbers

Based on the measurements you just entered

Est. Body Fat --

Waist-to-Height --

BMI --

Goal Weight (lbs) Help me figure this out →

Projected Numbers at Goal Weight

What your metrics could look like

Est. Body Fat --

Est. Waist --

Expected BMI --

These are high-level estimates that don’t fully account for muscle mass gained from resistance training.

Fitness Background

Help us understand your exercise history

How would you describe your exercise history?

Never exercised regularly Returning after a long break (1+ years) Beginner (less than 6 months experience) Intermediate (6 months to 2 years) Experienced (2+ years consistent training)

What's your current exercise routine?

No current routine Cardio only (walking, running, cycling) Occasional strength training (1-2x/week) Regular strength training (3-4x/week) Following a dedicated program (5+x/week)

What's your primary fitness goal?

Build strength and muscle Lose body fat while maintaining muscle Improve functional fitness and mobility Maintain current fitness level Rehabilitate from injury or medical condition

Capability Assessment

Let's understand your current fitness level

How many push-ups can you do with good form?

None / can't do a full push-up 1-5 push-ups 6-15 push-ups 16-30 push-ups 30+ push-ups

How many pull-ups can you do?

None / can't do a pull-up Only with assistance (bands/machine) 1-3 pull-ups 4-10 pull-ups 10+ pull-ups

How would you describe your squat ability?

Limited mobility - can't squat to parallel Bodyweight squats only - good form to parallel Comfortable with weighted squats

Do you have any physical limitations or injuries?

No limitations Back issues Shoulder issues Knee issues Wrist issues Hip issues Balance/stability issues Other (describe in notes)

How's your energy level for exercise?

Low - I often feel too tired to exercise Variable - some days good, some days not Good - usually have enough energy High - always ready to train

Equipment & Environment

Where and with what will you be training?

Where will you primarily work out?

Home with minimal/no equipment Home gym with dedicated equipment Commercial gym Outdoor (park, track, etc.)

What equipment do you have access to? (Select all that apply)

None / bodyweight only Pull-up bar Resistance bands Light dumbbells (5-15 lbs) Medium dumbbells (15-35 lbs) Heavy dumbbells (35+ lbs) Adjustable bench Barbell & plates Kettlebell Full gym access (machines, cables, etc.)

Are you willing to purchase equipment?

No - work with what I have Minimal investment (~$50) Moderate investment (~$200) Flexible - whatever is needed

💡

Tip: A doorway pull-up bar (~$30) would unlock significantly more upper body exercises. Not required, but it's one of the best value purchases for home training.

Training Preferences

How do you like to train?

What training style appeals to you most?

Free weights (dumbbells, barbells) Bodyweight exercises Machines Resistance bands Mixed - whatever works

What workout intensity do you prefer?

Easy - I want to ease into it Moderate - challenging but sustainable Hard - push myself each workout Intense - I want to go all out

How long do you want each workout to be?

15 minutes - quick and efficient 30 minutes - focused session 45 minutes - thorough workout 60 minutes - full training session Flexible - varies by day

Workout Schedule

When will you train?

Which days can you work out? (Select at least 3)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

PPP works best with 5-6 training days per week

What's your preferred workout time?

Early morning (5-7am) Morning (7-10am) Midday (10am-2pm) Afternoon (2-5pm) Evening (5-8pm) Night (8pm+) Varies by day

Do you work out at the same time each day?

Yes - consistent schedule No - varies by day

When do you prefer to exercise relative to eating?

Fasted - before breakfast After a light snack Between meals 1-2 hours after a meal

What time should we send workout reminders? We'll send workout reminders via email at this time on your workout days.

Your Fitness Plan

Based on your assessment, here's your personalized program

Can't do this exercise?

Why doesn't this work for you?

Too difficult Don't have the equipment Causes pain or injury concern Other reason

Find Your Goal Weight

Choose an approach that resonates with you:

Body Fat % Goal — Target a specific body fat percentage Waist Size Goal — Target a healthy waist measurement BMI Goal — Target a healthy BMI range

Target Body Fat %

10% (Very lean) 15% 30%

Recommended: 15% for a lean, healthy physique. If 15% feels ambitious, try 18% or 22% as milestones.

Estimated goal weight: -- lbs

Target Waist Size (inches)

28" 36" 50"

Ideal waist-to-height ratio is ≤0.5. For your height, that means a waist of --" or less.

Estimated goal weight: -- lbs

Target BMI

20 (Lean) 24.9 30

BMI 18.5–24.9 = Normal weight. BMI 25+ = Overweight threshold. Recommended target: 22–24.9.

Estimated goal weight: -- lbs

Fitness Assessment

Let's Get Started

Your Numbers

Your Estimated Numbers

Your Goal

Your Current Numbers

Projected Numbers at Goal Weight

Fitness Background

Capability Assessment

Equipment & Environment

Training Preferences

Workout Schedule

Your Fitness Plan

Can't do this exercise?

Find Your Goal Weight

You're All Set!