Your training and meals for this week. Built in 60 seconds.
Answer four questions. See your week before you sign up. Start free.
- No account needed to see your plan
- Free to start, no card
- Home or gym
What do you want most right now?
How many days can you train in a normal week?
Pick what you can repeat, not your best week.
Where will you train?
How do you eat?
Building your week…
No account, no card. Takes about a minute.
Your week is ready.
Meal ideas for today
FreeKeep this plan. It’s free.
Save my plan — freeFree: your starter workout, daily meal ideas, workout and food logging, weekly check-ins. Premium adds the complete week, the seven-day meal plan and the shopping list for €12.99 a month or €99 a year, VAT included. See pricing
100 recipes, each with calories and protein. Your daily meal ideas come from here.
Berry protein oats542 kcal · 36.3 g protein 
Avocado egg toast495 kcal · 26.1 g protein 
Tofu breakfast scramble517 kcal · 38.3 g protein 
Berry banana smoothie bowl461 kcal · 33.8 g protein 
Chicken avocado power wrap577 kcal · 53.1 g protein 
Salmon rice green bowl624 kcal · 39.2 g protein 
Tofu peanut rice bowl654 kcal · 42.9 g protein 
Chicken sweet potato bowl582 kcal · 55.3 g protein 
Salmon sweet potato greens661 kcal · 42.8 g protein 
Tofu broccoli peanut noodles784 kcal · 54.4 g protein 
Chickpea potato curry bowl668 kcal · 27.9 g protein 
Chicken quinoa pepper tray660 kcal · 67.8 g protein
One place for what to lift and what to eat.
Open 6Pack, see today, do it. The examples below come from the same plan engine you just used.
Know what to lift.
A training week built from your goal, your days and your equipment. Log every set as you go.
- Free: your starter workout, day 1 of your week
- Premium: every day of the week
- Premium: suggested next reps and weight from what you completed
Day 1 · Full body A
Example- 1Reverse lunge3–4 × 8–12 reps
- 2Dumbbell bench press3–4 × 8–12 reps
- 3Supported one-arm dumbbell row3–4 × 8–12 reps
- 4Dead bug3–4 × 8–12 reps
Know what to eat.
Meal ideas every day that fit how you eat, and a log for what you actually ate.
- Free: daily meal ideas and the food log
- Premium: a seven-day regional meal plan with calories and protein per meal
- Premium: one shopping list for the week, grouped by aisle
Today’s ideas
ExampleSee it working.
A short weekly check-in and your training log show the trend, not one bad day.
Your trend over four weeks
Example- Free: weekly check-ins and the last 4 weeks of progress
- Premium: your full history
- Everything you log stays yours, Premium or not
How 6Pack builds your plan.
- 1
Your answers
Goal, training days, home or gym, and how you eat. After you sign up you can add equipment, experience and anything you need to work around.
- 2
Your week
6Pack picks exercises for each training day from its exercise library and sets the reps for your goal. Day 1 is your free starter workout.
- 3
Train, log, next week
You train and log. With Premium you generate the next week when you’re ready: a low-energy check-in means fewer sets, and completed sets lead to a suggested next step.
General fitness guidance for adults (18+). Not medical advice.
Free is real. Premium plans the whole week.
| What you get | Free | Premium |
|---|---|---|
| Log workouts and food | Included | Included |
| Starter workout (day 1 of your week) | Included | Included |
| Daily meal ideas that fit your diet | Included | Included |
| Weekly check-ins | Included | Included |
| Progress history | Last 4 weeks | Full history |
| Complete workout week from your goal, days and equipment | Not included | Included |
| Suggested next reps and weight | Not included | Included |
| Generate a new week whenever you want | Not included | Included |
| Seven-day regional meal plan, with swaps | Not included | Included |
| Weekly shopping list, grouped by aisle | Not included | Included |
| Save My Day: practical options when a day goes off plan | Not included | Included |
€0, for as long as you like
Build my free plan€12.99 a month, or €99 a year (you save €56.88). VAT included.
See pricing- Free to start, no card
- Prices include VAT
- Cancel anytime
- Card payments by Stripe
Good to know.
Is it really free?
Yes. With a free account you log workouts and food, get your starter workout and daily meal ideas, do weekly check-ins and see your last 4 weeks of progress. No card needed.
What does Premium add?
The complete workout week, suggested next reps and weight, a new week whenever you want, the seven-day regional meal plan, the weekly shopping list, Save My Day and your full history. It costs €12.99 a month or €99 a year, VAT included.
Does my plan change by itself?
No. With Premium you generate a new week when you’re ready. It uses your latest check-in, so a low-energy week gets fewer sets, and your completed sets lead to a suggested next step.
Do I need a gym?
No. Choose home and your week uses bodyweight exercises. Choose gym and it uses free weights and machines.
Can I cancel?
Yes, anytime in your account. Premium stays active until the end of the period you paid for. See the refund policy.
Is this medical advice?
No. 6Pack gives general fitness guidance for adults (18+). If you have an injury or a health condition, check with a qualified professional first.
