Made to Measure 12-week plan Your plan. Built for you.
Answer ten quick questions and get a personalised 12-week training and nutrition plan, built around your goal, your week and your kit. See it before you pay. Train it in the free app.
£49 one payment, yours to keep
- Ready the moment you pay
- 12 weeks, every session planned
- Check-ins that adjust it
- No Premium needed
An example plan
Alex's Muscle Builder Plan
4 days a week · 60-minute sessions · A full gym
- Calories
- 2,950
- kcal a day
- Protein
- 145g
- a day
- Carbs
- 390g
- a day
- Fat
- 90g
- a day
Maintenance about 2,700 kcal · 7,000 steps a day
Your week
Upper and lower, 4 days a week
- MonUpper A60 min
- TueLower A60 min
- ThuUpper B60 min
- FriLower B60 min
Upper A Chest, shoulders and triceps
Week 1, day 1 in full
| Exercise | Sets × reps | Effort | Rest |
|---|---|---|---|
| Bench Press | 3 × 8-10 | RPE 7 | 2-3 min |
| Overhead Press | 3 × 10-12 | RPE 7 | 2 min |
| Incline Dumbbell Press | 3 × 12-15 | RPE 7-8 | 60-90s |
| Lateral Raises | 4 × 12-15 | RPE 7-8 | 60-90s |
| Tricep Dips | 3 × 8-12 | RPE 7-8 | 60-90s |
| Dumbbell Flyes | 3 × 12-15 | RPE 7-8 | 60-90s |
- Weeks 1-4FoundationLearn the movements, find your working weights and build the habit.
- Weeks 5-8BuildMore work and heavier weights on the main lifts. This is where most of your progress comes from.
- Weeks 9-12PeakHeavier main lifts and your most accessory work yet, then a final test week.
Plus 47 more sessions, two check-ins and your PDF
A real plan, made from one set of answers. Yours is built from yours.
Three steps. Two minutes.
- Step 1
Answer ten questions
Your goal, experience, days, session length, kit and anything to leave out. About two minutes.
- Step 2
See your plan first
Your week, your daily targets and your first session in full, before you pay a penny.
- Step 3
Train it in the app
Every session ready to log in the free BarbellBites app, with check-ins that adjust the weeks ahead.
Let's build your plan.
Ten quick questions, then you see your plan. Nothing is taken until you choose to pay.
What is your main goal?
Everything else in your plan is built around this.
Everything you get.
Built from your answers
Your split, exercises, sets, reps and effort targets are chosen for your goal and experience, fitted to your session length and only use kit you have.
Your nutrition, worked out
Daily calories, protein, carbs and fat from your body, your days and your goal, with protein foods that suit how you eat.
In the app, ready to log
Your plan sits on the Workouts tab of the free app. Tap a session and every exercise is there, with the weights you used last time. No Premium needed.
Check-ins that adjust
At the end of weeks 4 and 8, three questions move your calories and sessions to match how it is really going, and swap anything that does not feel right.
Coaching in every session
Every session opens with how to run it: your warm-up sets, how to pick your weights and the rest to take. Every exercise has its set-up, key cues and the mistakes to avoid.
A PDF with your name on it
All 12 weeks with boxes for your weights, your targets, both check-ins, a progress tracker and an exercise guide with swaps.
Want every detail covered?
Elite is our most personal plan: a longer questionnaire that covers injuries, food and the exercises you love or hate, one round of changes, and delivery within 72 hours for £89.
Included: A 12-week training plan built from your answers: your goal, experience, days, session length and kit; Daily calorie, protein, carb and fat targets worked out for you; Your plan in the free BarbellBites app, with every session ready to log; A warm-up and form tips for every exercise in every session; Check-ins in weeks 4 and 8 that adjust your calories and sessions; A personal PDF of the whole plan, with your name on it.
Reviews
New for October 2026
Made to Measure has just launched, so the ratings start here. Only verified buyers can rate it, so every star you see will be real. Built your plan already? Tap a star below.
Good questions.
How is my plan made?
Your plan is built from your answers the moment you pay: three four-week phases, effort set by RPE, check-ins in weeks 4 and 8 and a final test in week 12. Your goal, experience, days, time and kit change the split, the exercises, the sets and reps and your nutrition targets.
Can I see it before I pay?
Yes. After the questions you see your week, your daily targets and your first session in full. Change your answers as many times as you like before paying.
I am new to lifting. Is it for me?
Yes. New lifters start with simpler exercises and lower effort targets while they learn the movements, and step up in the Build phase.
What if I cannot do an exercise?
Tell us in the quiz which movements to leave out and the plan works around them. Every exercise also comes with swaps that suit your kit, and the app check-ins can swap anything that does not feel right.
Do I need Premium?
No. Your plan works in the free BarbellBites app. Premium adds extras like the coach and meal photo estimates, but you do not need it for your plan.
What happens after 12 weeks?
Before your plan ends we email you an offer to build your next 12 weeks from your new numbers, for £29.
I have an injury or a health condition.
Your plan is general fitness and nutrition guidance, not medical advice. If you have a health condition or injury, are pregnant or have not exercised for a long time, check with your GP before you start.
Can I get a refund?
Your plan is made the moment you pay, so the 14-day right to cancel ends once it is ready, as you agree at checkout. If something is wrong with your plan, email us and we will put it right.
Read our terms