Your workout plan inside the Built With Science+ app is fully personalized based on your experience level, weekly availability, goals, and equipment access. The app uses a structured, science based system to build routines that are effective, balanced, and tailored to your preferences.
This article explains how your inputs shape the plan you receive.
The science behind how we build your workouts
Every workout plan is created following a set of training principles designed to maximize progress while keeping routines simple and sustainable.
Weekly training volume
Your plan is built to train every major muscle group with roughly 10 to 20 weekly sets.
Beginner programs usually start on the lower end of this range
Intermediate programs may approach the higher end
This ensures enough stimulus for muscle growth without unnecessary fatigue.
Required movement patterns
Every plan includes the fundamental movements needed for balanced strength and muscle development, including:
Squat variation
Hinge variation (deadlift pattern)
Horizontal press (ex. bench press)
Vertical press (ex. shoulder press)
Horizontal pull (ex. rows)
Vertical pull (ex. pull-ups or lat pulldowns)
These patterns ensure full body strength and complete muscular coverage.
Exercise selection
We automatically choose the most effective, research backed exercises for each muscle group.
If you prefer an alternative, you can swap exercises at any time. The plan will still remain structurally sound.
To learn how to swap exercises for your workout program, read this article: Where can I find the exercise alternatives?
Experience level
Your assigned phase influences the intensity and complexity of your routine:
Beginner Phase 1: Lower volume, foundational movements
Beginner Phase 2: Slightly higher volume and more variation
Intermediate: More total sets, more exercise options, and more variety in rep ranges
Questions the app asks and how they shape your plan
Your workout plan is not one size fits all. The app builds it around the preferences and constraints you share during your initial account setup or if you decide to create a new custom workout program.
Your weekly availability
We ask:
Which days of the week can you train
How many days you want to work out
Your split and exercise distribution are then structured around this schedule.
Preferred workout duration
You can choose either:
30 minute workouts
60 minute workouts
Shorter workouts contain fewer total sets per session but maintain the same weekly structure.
Upper vs lower body focus
If you prefer to emphasize either upper or lower body development, your weekly routine will be adjusted to give more volume to the areas you want to prioritize.
Specific muscle groups you want to focus on
If you indicate specific goals like arms, glutes, or chest, your plan will add slightly higher targeted volume to those areas.
Full body vs targeted splits
We ask whether you prefer:
Full body workouts
Upper or lower body focused days
Push, pull, legs
Or a classic bro split
Your equipment and training environment
Your plan adapts to the type of gym or space you use:
Commercial gym
Home gym
Minimal equipment
Dumbbells only
Resistance bands only
Exercise selection will match what you have access to.
Preferred workout split
If you already know how you like to train, you can choose a specific split style, such as:
Push, pull, legs
Full body
Upper and lower body
Bro split
Or let the app choose the most effective option based on your answers
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