This sets what equipment shows up in your workout.
What do you have?
Select everything available. X-GEN only uses what you check below.
Today's session
Pick a day. Optional 4-week bias below.
Limited equipment selected — some exercises will be swapped for bodyweight alternatives.
Emphasis
Warm-up (5 min)
Cool-down (5 min)
Superset pairingPairs 2 exercises back-to-back before the rest period
UPPER BODY · GYM
05:00
Warm-up
Get Ready
✅
Workout Complete
Nice work. Logged and ready for next time.
Nutrition
General guidance — not a substitute for advice from a doctor or dietitian.
Macronutrients
Protein (4 cal/g) builds and repairs muscle — aim for roughly 0.7–1g per pound of bodyweight daily. Carbohydrates (4 cal/g) are your main energy source, especially for training — whole grains, fruit, and starchy vegetables are quality sources. Fats (9 cal/g) support hormone production and nutrient absorption — nuts, oils, avocado, and fatty fish are solid choices.
Micronutrients
Vitamins and minerals don't provide calories but are essential for recovery and energy metabolism. Key ones for active people: Iron (oxygen transport — red meat, spinach, lentils), Calcium & Vitamin D (bone health — dairy, fortified foods, sunlight), Magnesium (muscle function — nuts, seeds, leafy greens), Potassium (fluid balance — bananas, potatoes), and B-vitamins (energy metabolism — whole grains, eggs, meat). A varied diet with plenty of produce covers most of this without needing to track it directly.
Common Foods & Calories
Approximate values per common serving — use as a reference point, not a strict database.
Building a Balanced Plate
A simple way to structure meals: roughly half the plate vegetables and fruit, a quarter lean protein, a quarter whole grains or starchy vegetables, plus a small amount of healthy fat. This mirrors the USDA's MyPlate model — see myplate.gov for free tools, sample meal plans, and portion guidance if you want to go deeper.
Calorie & Macro Calculator
Estimates only — a starting point to adjust from based on real-world results.
Male
Female
Lose Fat
Maintain
Build Muscle
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calories / day
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Protein (g)
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Carbs (g)
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Fat (g)
Add to Home Screen
Get an X-GEN icon on your phone, same as any other app.
🍎 iPhone / iPad (Safari)
1. Open this page in Safari (not Chrome — Safari is required for this on iOS).
2. Tap the Share icon (square with an arrow pointing up) in the toolbar.
3. Scroll down and tap "Add to Home Screen."
4. Tap "Add" in the top-right corner.
The X-GEN icon now appears on your Home Screen and opens full-screen, no browser bar.
🤖 Android (Chrome)
1. Open this page in Chrome.
2. Tap the ⋮ menu (three dots) in the top-right corner.
3. Tap "Add to Home screen" (or "Install app" if it appears).
4. Confirm by tapping "Add" or "Install."
The X-GEN icon now appears on your Home Screen and app drawer.