The workout builder online (/#build) and the weekly plan (/#plan) are two different tools in the same menu: use the weekly plan when you want a full 7-day plan built for you, and the workout builder when you want to put a workout together yourself.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
Where do you find each one?
In the site menu, "Build" is a dropdown with two options: "Workout builder" at /#build and "Weekly plan" at /#plan. They are different tools, so it is worth knowing which one you've opened.
What does the weekly plan do?
It is a short questionnaire that builds a 7-day plan from the app's library of more than 3,000 real workouts. Here is what you get:
- A whole week at once, starting Sunday or Monday, with workouts spread across the days.
- Rest days built in, with 10,000 steps recommended every day and about 10 minutes of stretching on rest days.
- A weekly check-in for returning users, so next week responds to last week.
- Intensity worked out for you, with a "How we worked out X%" list.
- Tools to adjust each day, such as Find a workout, Random swap and Make rest day.
It is free, with no account and no sign-up. It doesn't save the plan, so copy or download it before you leave the page.
What is the workout builder for?
Think of it as the tool for assembling a workout yourself, rather than being handed a whole week. If you only need one session, or you like to choose your own ingredients, that is the one to open. The weekly plan makes decisions for you. The workout builder leaves them to you.
Which one should you pick?
| Your situation | Open this |
|---|---|
| You want the week decided for you | Weekly plan |
| You want rest days and recovery planned in | Weekly plan |
| You want next week to respond to how this one went | Weekly plan |
| You only need a single workout today | Workout builder |
| You like to choose and arrange things yourself | Workout builder |
If you're a beginner, or coming back after a break, the weekly plan is usually the easier start, because it makes the structure decisions for you. The 30-day restart plan and the one kettlebell home gym are good companions.
Can you use both?
Yes. They're separate, so nothing stops you using the weekly plan for your week and the builder on a day when you want something different. The weekly plan also lets you search by name with "Find a workout" and swap days, as covered in find, swap or skip.
Short on time on a given day? Try a 15-minute workout for busy dads, then go back to your plan the next day.
FAQs
Are they the same thing with different names?
No. They're different tools with different jobs, and the "Build" menu lists them separately.
Which one gives me a recovery week?
The weekly plan. Its check-in responds to pain, high tiredness and planned easy weeks at 4, 8 and 12.
Do I need an account for the weekly plan?
No. It is free, with no account and no sign-up.
The bottom line
Want the week sorted? Use the weekly plan. Want to build a session your own way? Use the workout builder. Both live under "Build", and you can use each one when it fits. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- workout builder
- comparison