// QUESTION 01
What is your fitness level?
Be honest. A routine well matched to your real level is much more effective.
Beginner
Less than 3 months training or returning after a long break
Intermediate
3 to 18 months of consistent training
Advanced
More than 18 months, solid technique, good strength base
// QUESTION 02
What is your main goal?
This will determine the type of work and the structure of your routine.
Lose fat
Definition, cardio and deficit
Build muscle
Hypertrophy and muscle volume
Athletic performance
Strength, power and explosiveness
General health
Wellbeing, mobility and longevity
// QUESTION 03
How many days a week can you train?
Be realistic with your schedule. Better 3 consistent days than 5 irregular ones.
// QUESTION 04
How many minutes do you have per session?
Includes warm-up and cool-down. Actual working time will be a bit less.
// QUESTION 05
Where do you train and what equipment do you have?
This defines the exercises you can do effectively and safely.
Full gym
Machines, free weights, cables, barbells, plates
Home gym / basic
Dumbbells, resistance band, bench, maybe a pull-up bar
Bodyweight only
No equipment, just my bodyweight
Outdoors / park
Calisthenics bars, ground, stairs, green space
// QUESTION 06
Do you have any physical limitations?
This helps avoid exercises that could cause you discomfort or injury.
No limitations
I feel good, no injuries
Back problems
Lower back, neck or hernia
Knees
Pain or instability in knees
Shoulders
Rotator cuff or others
// QUESTION 07
How intense do you want the sessions?
Perceived intensity determines the volume and density of training.
Easy — Start gradually
I have energy left at the end, moderate effort
Moderate — Enjoy the effort
I finish tired but with energy for the day
High — To the limit, no excuses
I like to finish completely exhausted
// QUESTION 08
What is your current weight?
In kg. It will be used to calculate your ideal weight progression.
// QUESTION 09
What is your height?
In cm. Helps put your body composition in context.
// QUESTION 10
What is your age?
In years. It affects recovery and recommended progression.
// QUESTION 11
Cual es tu sexo biologico?
This helps adjust progression and recovery (internal data only).
// QUESTION 12
Which body area do you want to focus on?
Select one option. Your routine will prioritize that area in volume and frequency.
Upper body
Chest, back, shoulders
Lower body
Legs, glutes, hips
Arms
Biceps, triceps, forearms
Balanced
Proportional development
// QUESTION 13
In how many weeks do you want to see results?
It will be used to project your weight progression.