Full-body strength
Squat, push, pull, hinge, and core patterns
AI workout plan generator
Build a weekly workout plan that fits your life
Answer five quick questions about your goal, schedule, experience, and equipment. Sona turns your answers into a practical weekly plan in Wery, with warm-up, recovery, and exercise alternatives.
- Built around your schedule
- Matched to your level and equipment
- Warm-up, recovery, and alternatives included
Plan brief
Review your starting point
We’ve selected a practical starting point. Change any answer; Sona can clarify the details in Wery before building your plan.
Step 1 of 3
Current choices
- Fat loss & fitness
- Beginner
- 3 days
- 30 minutes
- Home, basic equipment
A useful starting point
What a balanced seven-day structure can look like
This example shows how strength, light activity, and recovery can fit together. Your Sona plan will change the exercises, volume, and schedule around your inputs.
Light activity
Comfortable walk plus gentle mobility
Full-body strength
Alternative movements with gradual progress
Recovery
Rest or a short easy mobility session
Strength & conditioning
Simple circuit at a manageable effort
Enjoyable movement
Walk, cycle, swim, or another easy activity
Rest & reset
Review the week and prepare the next one
Non-personalized example only. Adjust effort to your current ability and stop if something feels wrong.
Personalized by Sona
The same goal can require a very different plan
Sona uses your brief as a starting point, then helps turn it into a plan you can actually follow.
Volume and intensity
Match the number of exercises, sets, and effort to your experience and available days.
Exercise alternatives
Swap movements for home, gym, outdoor, low-impact, or equipment-limited training.
Warm-up and recovery
Add practical preparation, lighter days, and recovery prompts around the sessions.
Everyday habits
Support consistency with simple movement, sleep, hydration, and general eating habits.
Evidence-informed basics
Good plans begin with realistic, repeatable principles
Public-health guidance gives a broad direction. An individual plan still needs to account for your starting point, schedule, preferences, and recovery.
Build a repeatable week
Choose a frequency you can sustain instead of designing a perfect week you cannot repeat.
Progress gradually
Increase time, repetitions, resistance, or difficulty in small steps as the work becomes manageable.
Include recovery
Alternate harder and easier work, and leave room for sleep, rest, and changing energy levels.
Support the plan with habits
Daily movement, hydration, regular meals, and sleep can make training easier to maintain.
A note on safety
Wery provides general fitness and wellness planning, not medical advice. If you have symptoms, an injury, are pregnant, or have a condition that may affect exercise, seek guidance from a qualified healthcare professional before starting.
How it works
From a short brief to a plan you can refine
The landing page gathers only the essentials. The actual planning and follow-up happen with Sona in Wery.
- 1
Choose your starting point
Share your goal, experience, weekly frequency, session length, and training environment.
- 2
Continue with Sona
Your selections become the opening message so Sona can clarify what matters before planning.
- 3
Refine the week
Ask for substitutions, easier or harder versions, schedule changes, and ongoing adjustments.
Frequently asked questions
Before you build your plan
Is this workout plan suitable for beginners?
It can be adapted for beginners. Choose Beginner and Sona will prioritize manageable sessions, clear exercise guidance, and gradual progression. You can ask about anything unfamiliar in Wery.
Do I need a gym or special equipment?
No. Select home with no equipment, basic home equipment, gym, or an outdoor/mixed setting. Sona can provide alternatives that fit that environment.
Will the plan include meals or calorie targets?
The focus is training, recovery, and general everyday habits. Wery does not use this page to prescribe therapeutic diets, detailed meal plans, or calorie targets.
Can I change the plan after it is created?
Yes. Continue the conversation with Sona to change the schedule, session length, exercise selection, difficulty, or equipment options.
Is Wery a replacement for a doctor or physical therapist?
No. Wery provides general fitness and wellness planning. It does not diagnose conditions or replace individualized medical or rehabilitation advice.
Make the next week clearer
Build a plan around the time and equipment you actually have
Send your brief to Sona, answer any useful follow-up questions, and create a weekly training structure in Wery.
You will review and continue the request in Wery.