Energy & macros
Mifflin–St Jeor BMR, activity multiplier, goal-based deficit or surplus, and protein set per kg of bodyweight.
- Daily calorie target with % macro split
- BMR & maintenance reference
- Fat-loss, muscle-gain or recomp logic
getfitplans.com · Neural protocol engine
Your body. Your food. Your protocol — engineered in 60 seconds.
Get a science-backed calorie target, detailed personalised meal plan, muscle-focused or balanced training split, and a supplement stack — calculated privately in your browser. No sign-up. No data stored.
Mifflin–St Jeor engine
4–7 meals per plan
PDF export
Privacy-first
5
Step protocol builder
7
Meals when your plan needs it
6
Training days supported
~60s
To your full PDF protocol
Protocol engine online
getfitplans.com · AI-grade protocol engine
Engineer your fitness protocol in 60 seconds.
General fitness, aesthetic calisthenics, or bodybuilding competition prep (natural or enhanced — for educational purposes only). Get calories, detailed meals, training, full supplement how-to-use guide — and a PDF.
Takes ~60 seconds · Your details stay in your browser
Protocol sequence
20%
Step 1 / 5
Synthesizing your protocol
Running local compute — nothing leaves your browser
Your protocol
Everything in one engineered plan
Not generic templates — your calories, meals, workouts and stack adapt to your goal, body stats, diet and equipment.
Detailed diet plan
4 to 7 meals scaled to your calorie target — with timings, macros per meal, swap options and practical tips.
- Global & regional meal pools
- Pre-workout & post-dinner when needed
- Protein, carbs & fat per meal
Detailed exercise plan
Gym splits or full calisthenics programming — skill blocks, levers, handstands, muscle-ups, sets, reps & form cues.
- 2–6 days · gym, home or bodyweight
- Calisthenics: 4 skill levels + 3 phases
- Progressive overload built in
How it works
Three steps to a plan you can follow
Answer a few questions. We handle the maths, meal logic and training structure — you get a PDF you can actually use.
1
Tell us about you
Your name, goal, stats, activity level, training days, split style, equipment and how you eat.
~60 seconds2
Get your full protocol
Calories, macros, a detailed meal day, exercise plan with sets & reps, and a matched supplement stack.
Instant results3
Download & execute
Save your PDF, add supplements to cart in one tap, and track progress every 2–4 weeks.
PDF + shopTraining styles
Pick the split that fits how you train
Not everyone wants push/pull/legs every week. Choose balanced efficiency or single-muscle focus when you have more days.
Balanced split
Efficient & proven
Best when you want compound progress with fewer sessions or prefer upper/lower and PPL structures.
- 2 days → Full body A / B
- 3 days → Push · Pull · Legs
- 4–6 days → Upper/lower or PPL variants
Muscle focus
One muscle per day
Ideal for bodybuilding-style training when you have 4–6 days and want maximum focus per muscle group.
- 4 days → Chest · Back · Shoulders · Legs
- 5 days → + dedicated Arms day
- 6 days → Split biceps & triceps
Athlete paths
Calisthenics engine — built for global athletes
Four skill levels (beginner → elite), three conditioning phases, and real progressions — handstand, muscle-up, front lever, planche path, pistols. Skill block first, then strength. Not gym templates with pull-ups swapped in.
⚖️
Lean maintenance
Near-maintenance calories · 2.0 g/kg protein · skill-first blocks before strength work.
- Skill-first split · 3–6 days
- MU, HS, lever & pistol progressions
- Global meal pool + recovery stack
✂️
Fat-loss cut
~12% deficit for visible abs without killing bar performance · 2.2 g/kg protein.
- Skill maintenance rules
- 10k+ steps & LISS options
- Meal plan scaled to deficit
🔬
Paper-skin shred
Short 4–6 week peak for photo/video — aggressive but time-boxed, then reverse diet.
- 2.4 g/kg protein anchor
- Posing & pump guidance
- Full PDF + supplement how-to-use
Competition prep
Division-specific stage prep — IFBB-style
Choose your division, weeks out (20 / 16 / 12 / 8), and natural or enhanced pathway. Each division has its own look, posing, cardio and phase timeline — not one generic cut.
🩳
Men's Physique
Board shorts · V-taper · upper-body emphasis · model walk presentation.
🏛️
Classic Physique
Height/weight caps · mandatory poses · golden-era proportions.
🦍
Men's Open
Maximum mass · hardest conditioning · full mandatory round.
👙
Women's Bikini
Soft lean · glute shape · model walk — not bodybuilding flexing.
💪
Women's Wellness
Athletic lower body · fuller glutes/hams · capped upper body.
Natural / drug-tested
Federation-safe prep
Early → mid → peak phases per division with legal supplements, posing notes and peak-week education.
- Division-specific protein (2.2–2.5 g/kg)
- Posing & weak-point priorities
- Phase-matched supplement stack
- Full timeline on results + PDF
For educational purposes only
Academic overview of sports-medicine literature
For educational purposes only — not medical advice. Harm-reduction content plus your division's diet and training phase. We do not prescribe or sell banned substances.
- Bloodwork & monitoring checklist
- Substance categories & risks (educational)
- Division prep context included
- Legal supplement stack still matched
Trusted by athletes
Built for people who take training seriously
From calisthenics skill work to stage prep — protocols designed by coaches, not copy-paste templates.
“Finally a builder that treats calisthenics seriously — skill blocks, lever progressions, and phase-specific volume. Not another push/pull/legs gym template with pull-ups swapped in.”
“The aesthetic cut phase kept my dip and pull-up numbers while I dropped 4 kg. Meals were practical and the PDF made it easy to follow daily.”
“Division-specific prep with posing notes and federation-safe supplements — way more structured than generic macro calculators.”
Your deliverable
A professional PDF you can actually follow
Every protocol exports as a clean, printable report — calories, macros, full meal day, calisthenics or gym training with sets and reps, athlete guidance, and supplement how-to-use.
- Personalised with your name on the cover
- Skill blocks + strength work for calisthenics paths
- One-click download — no account required
Why getfitplans.com
Built like a coach. Fast like an app.
Real equations, real whole-food meals, real training logic — wrapped in an experience that feels like the future of fitness planning.
Accurate by design
Energy from Mifflin–St Jeor, goal-aware deficits and surpluses, protein scaled to your bodyweight — not random calorie calculators.
Professional PDF export
Full diet plan, training plan with form cues, macro targets and supplement guide — printable and shareable.
Shop in one tap
Recommended supplements link to your WooCommerce store with real add-to-cart.
Private by default
Every calculation runs in your browser. No accounts. No data sent anywhere.
Meals that fit your life
Whole-food options across diets — not generic chicken-and-rice templates.
Protocol intel
Fitness guides that drive real protocols
Science-backed articles on calories, macros, calisthenics, and competition prep — each linking to your free builder.
Classic Physique Prep: Height Caps, Waist, and Nutrition Strategy
How Classic Physique differs from Open — weight caps, V-taper priorities, and pacing muscle vs leanness.
Read articlePeak Week for Natural Bodybuilders: What Actually Matters
Carb manipulation, sodium, water, and posing — a conservative peak-week framework for drug-tested athletes.
Read articlePush Pull Legs vs Bro Split: Which Training Split Should You Use?
3-day PPL for efficiency, 5–6 day bro split for maximum muscle focus — match your split to days available and recovery.
Read articleFAQ
Frequently asked questions
Direct answers about building your protocol, competition prep, privacy, and PDF export.
- How do I build a free fitness protocol on GetFitPlans?
- Go to Build My Plan, enter your name and body stats, then choose general fitness, aesthetic calisthenics, or bodybuilding competition prep. In about 60 seconds you receive calories, macros, a personalised meal plan, training split, supplement guide, and a downloadable PDF.
- Does GetFitPlans support bodybuilding competition prep?
- Yes. GetFitPlans offers division-specific prep for Men's Physique, Classic Physique, Open Bodybuilding, Women's Bikini, and Women's Wellness. Select your weeks out (20, 16, 12, or 8) and a natural or enhanced educational pathway.
- What aesthetic calisthenics phases can I choose?
- You can pick lean maintenance, fat-loss cut, or paper-skin shred. Each phase uses different calories, protein targets, and skill strategies — separate from general fat loss.
- Are personalised meal plans included in the protocol?
- Yes. Plans include non-veg, eggetarian, vegetarian, and vegan meal pools with meal timings, swap options, and macros per meal.
- Is my personal data stored when I use the protocol builder?
- No. All calculations run privately in your browser. GetFitPlans does not require sign-up and does not send your stats to a server.
- What does the enhanced competition prep pathway include?
- The enhanced pathway is for educational purposes only — not medical advice. It provides an academic overview of topics discussed in sports-medicine literature, plus division-specific diet and training context. GetFitPlans does not prescribe or sell banned substances.
- How accurate are the calorie and macro targets?
- Targets use the Mifflin–St Jeor equation for BMR, your activity level, goal-specific deficits or surpluses, and protein scaled to bodyweight. Athlete paths (aesthetic phases and competition divisions) apply additional multipliers.
- Can I download my protocol as a PDF?
- Yes. Every completed protocol includes a one-click PDF export with nutrition targets, detailed meals, training sessions with sets and reps, athlete-specific guidance, and supplement how-to-use instructions.
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