How Arc Generates Your Workout Plan
Arc offers two ways to create a personalized workout plan:
Generate from goals: Build your plan based on the settings you choose, such as your training goal, fitness level, available equipment, and preferred training split. This is the best option if you already have a clear idea of what you're working toward and how you like to train.
Generate from image: Upload a photo of your ideal physique and Arc’s AI analyzes the image to understand body proportions, muscle definition, and overall shape. It then creates a workout plan designed to help you move toward that look, even if you're not sure what specific exercises or training style will get you there.
What Each Workout Setting Means
After you choose a generation method, you’ll customize your plan using the Workout Settings section. Here’s what each option does:
Goal: This defines your primary focus. "Build strength" prioritizes heavy lifts and progressive overload. "Improve physique" focuses on muscle growth and symmetry. "Lose weight" includes higher intensity training designed for fat loss. "Increase endurance" blends cardio and resistance training to improve stamina. "Flexibility" helps you move better, feel looser, and prevent injuries.
Fitness Level: Choose from Beginner, Intermediate, or Advanced. This setting adjusts the difficulty and complexity of your workouts. Beginners will see simpler movements, more guidance, and lower volume. Advanced users get higher intensity, more volume, and faster progression.
Weekly Goal: This is the number of workouts you want to complete each week. Arc uses this to pace your training and recovery so you’re always making progress without burning out.
Training Split: This controls how your workouts are organized throughout the week. "Push / Pull / Legs" separates workouts by muscle group movement patterns. "Upper Body / Lower Body" alternates between torso and leg training days. "Full Body" includes all major muscle groups in each session. "Single Muscle Groups (Bro Split)" targets one or two muscle groups per day. If you're not sure, Arc can pick the best option for you based on your other settings
Duration: This is how long you want each workout to be. Most users see the best results by training for around 45 minutes. This gives enough time to hit all major muscle groups and maintain intensity without feeling rushed. You can go shorter or longer, but 45 minutes tends to be the sweet spot for both results and sustainability.
Equipment: You’ll also be asked what kind of equipment you have. Whether you're in a commercial gym, training at home, or doing bodyweight workouts, Arc tailors your plan based on what’s available. If you only have dumbbells or resistance bands, you’ll still get a smart and effective routine.
No matter which path you choose, Arc is built to help you stay consistent, challenge yourself, and reach your goals faster. Your plan adapts over time based on your performance and settings, so you always know what to do next.