Training tools

Tools to help you reach your goal

Free tools for lifters who want to make a plan. Each resource is straightforward and keeps your data private.

Start with your goal

Calories Goal planning Macros

Calorie & Goal Weight Planner

Find the daily calories you need to help reach your goal. The model adjusts calorie needs as your body weight changes and includes starting protein, carbohydrate, and fat targets.

Open the calorie planner

Gym scale and GMLYFT training bag on a gym floor

Exercise swaps Equipment Chest, back, legs, and more

Exercise Swap Finder

Your usual bench or machine taken? Find another exercise that keeps your training on track.

Find your swap

Lifter using a bench press with dumbbells and cable equipment nearby

Put the plan to work

Take your plan into your next workout

Use GMLYFT to build routines, log working sets, and keep your training history connected to the plan.

Get GMLYFT on your device

Browse exercises