Marmu Program Builder

Your Goal & Setup

Primary Goal

💪 Build Muscle

🏋️ Build Strength

🔥 Lose Weight

⚡ Improve Stamina

⭐ General Fitness

😄 Have Fun

Training Environment

🏠 Home

🏢 Apartment Gym

🏗️ Commercial Gym

Training Days per Week

Training Style

Full Body

Upper / Lower

Push / Pull / Legs

Auto-select

Session Duration

Short ~40 min

Medium 60-75 min

Long 75+ min

Warm-Up

Stretching

Cardio

Both

Skip

Cardio Finisher

Yes

No

Supersets

Yes

Sometimes

No

Experience Level

Beginner

Intermediate

Advanced

Running Program

Race Goal

🏃 5K

10K

Half Marathon

Marathon

General Fitness

Current Level

Beginner

Intermediate

Advanced

Current Weekly Mileage

0–10 mi

10–25 mi

25–40 mi

40+ mi

Days per Week

Include Strength Training

Yes

No, running only

Weeks Until Race

4–6 weeks

8–12 weeks

12–20 weeks

No race

Performance Metrics (optional — personalizes pace targets)

Threshold pace (mm:ss/mi)

Recent race time (mm:ss)

Race distance

Cycling Program

Goal

🚴 General Fitness

🏔️ Century / Gran Fondo

🏁 Racing

🔥 Weight Loss

Current Level

Beginner

Intermediate

Advanced

Days per Week

Indoor Trainer Access

Yes

No, outdoor only

Include Strength Training

Yes

No

Swimming Program

Goal

💧 General Fitness

🌊 Open Water

🏊 Pool Racing

🏅 Triathlon Prep

Current Level

Beginner

Intermediate

Advanced

Sessions per Week

Primary Stroke Focus

Freestyle

Backstroke

Breaststroke

All Strokes (IM)

Pool Length

25 yards

25 meters

50 meters

Triathlon Program

Race Distance

⚡ Sprint (750m/20km/5km)

🏅 Olympic (1.5km/40km/10km)

🔥 Half-Iron (70.3)

💀 Full Ironman

Current Level

Beginner

Intermediate

Advanced

Available Hours per Week

5–8 hrs

9–12 hrs

13–16 hrs

16+ hrs

Weakest Discipline (gets extra focus)

Swim

Bike

Run

All Equal

Weeks Until Race

4–8 weeks

8–16 weeks

16–24 weeks

No race planned

Bike Trainer

Yes

No

Pool Access

Yes

No

Include Strength Training

Yes (1x/week)

No

Advanced — Your Schedule (optional)

Pick the days you can train and your preferred start time — the plan, calendar, and .ics fit around them.

Mon Tue Wed Thu Fri Sat Sun

Preferred start time

Performance Metrics (optional — personalizes watt / pace targets)

FTP (watts)

Run threshold pace (mm:ss/mi)

Swim CSS (/100m mm:ss)

Soccer S&C Program

Position

Outfield / Midfielder

Defender

Goalkeeper

Season Phase

Off-Season

Pre-Season

In-Season

No Season

Level

Recreational

Competitive

Elite

Gym Days per Week

Training Focus

Speed & Agility

Power & Strength

Endurance Base

Balanced

Equipment

Home

Apt Gym

Commercial

Basketball S&C Program

Position

Guard (PG/SG)

Wing (SF)

Big (PF/C)

Season Phase

Off-Season

Pre-Season

In-Season

No Season

Level

Recreational

Competitive

Elite

Gym Days per Week

Primary Goal

Vertical & Explosiveness

Lateral Quickness

Strength & Physicality

Balanced

Equipment

Home

Apt Gym

Commercial

Hockey S&C Program

Position

Forward

Defense

Goalie

Season Phase

Off-Season

Pre-Season

In-Season

No Season

Level

Recreational

Competitive

Elite

Gym Days per Week

Primary Focus

Skating Power

Upper Body Strength

Hip Mobility & Lateral

Balanced

Equipment

Home

Apt Gym

Commercial

Rugby / Football S&C Program

Sport & Role

Rugby Forward / Lineman

Rugby Back / Skill Position

Football Skill (WR/DB/RB)

Quarterback

Season Phase

Off-Season

Pre-Season

In-Season

No Season

Level

Recreational

Competitive

Elite

Gym Days per Week

Equipment

Apt Gym

Commercial

Baseball / Softball S&C Program

Position

Pitcher

Catcher

Infielder

Outfielder

Hitter / DH

Season Phase

Off-Season

Pre-Season

In-Season

No Season

Level

Recreational

Competitive

Elite

Gym Days per Week

Equipment

Home

Apt Gym

Commercial

Log in

Your Goal & Setup

Running Program

Cycling Program

Swimming Program

Triathlon Program

Soccer S&C Program

Basketball S&C Program

Hockey S&C Program

Rugby / Football S&C Program

Baseball / Softball S&C Program

Your Program

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