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Build muscle
Your muscle-building plan for the days you can train
You want to build muscle without piecing together a new workout every day. Your AI coach plans the exercises, sets and reps around your experience, equipment and schedule, and explains how to progress. See an example week before creating your own plan.
Start with your experience, available days and equipment.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real muscle-building session: a warm-up, four movements across push, pull and legs, then a short finish. In the app every movement comes with a short video demo — the same ones below — plus your coach's cue and the exact sets and reps.
Work through the four movements in order as straight sets — full range and controlled tempo on every rep.
Dumbbell Bench Press
3 × 10 · controlled
Press the dumbbells up and together, lower until you feel a deep stretch across the chest, and keep your shoulder blades set. Dumbbells give you range a bar can't — use it.
Lat Pulldown
3 × 12 · to the chest
Pull the bar to your upper chest by driving your elbows down and back, then control the stretch back up. Lead with the lats, not the biceps — no leaning back to heave it down.
Bulgarian Split Squat
3 × 10 each leg · deep
Back foot on the bench, drop straight down over the front heel, and drive up without letting the knee cave. Brutal but brilliant for the legs — control the depth.
Dumbbell Curl
3 × 12 · no swing
Curl without swinging, squeeze at the top, and lower all the way to a full stretch. Keep your elbows still — let the biceps do the work, not momentum.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
app.getmycoach.ch
app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Add your first muscle and get a bit stronger
Level
Total beginner or a few months in
Training days
Usually 3 days a week to start
Equipment
Bodyweight, a pair of dumbbells or a full gym
Time per session
40 to 60 minutes
Where you train
At home, in a garage or at the gym
Confidence
How new the exercises feel to you
Feedback
Reps you log, so weight goes up when you're ready
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- Can I train at home?
- Yes. The plan is built around your equipment — full gym, dumbbells at home, or bodyweight — with substitutions that preserve the muscle-building stimulus.
- How many days a week?
- However many you can commit to. Your coach builds the split and volume around your real schedule so the plan is one you'll actually keep.
- How fast will I see results?
- Muscle is built over months of consistent, progressive training. The plan keeps you progressing honestly and adapts as you log, which is what actually moves the needle.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first muscle-building plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.