Targets that match the day
Lifting days and rest days need different fuel. Your plan sets both, shows the weekly total, and lets you adjust with a quick panel instead of starting again.
Train Free
Programmes and plans
Structured blocks with calorie targets that follow your training.
Choose a structured programme and Match Rivals lays out each week's sessions and your calorie and macro targets. Training days and rest days get their own targets, the week reshuffles when you miss a day, and an end-of-block review helps you decide what comes next.
Programmes and plans: quick answer
Choose a structured programme and Match Rivals lays out each week's sessions and your calorie and macro targets. Training days and rest days get their own targets, the week reshuffles when you miss a day, and an end-of-block review helps you decide what comes next. Programmes and plans is included free in Match Rivals.
- Week-by-week sessions laid out for you
- Separate training-day and rest-day calorie targets
- Lock protein and rebalance carbs and fats around it
- Missed a day? The rest of the week shifts with it
What you can do
- Week-by-week sessions laid out for you
- Separate training-day and rest-day calorie targets
- Lock protein and rebalance carbs and fats around it
- Missed a day? The rest of the week shifts with it
- A recalculation check before you change calories
- End-of-block review: extend, repeat or switch
Change targets with evidence
The recalculation check reviews body weight, food logging and strength trends before suggesting new numbers, and tells you when the signals are too mixed to change anything yet.
Programmes and plans: common questions
What does Programmes and plans do in Match Rivals?
Choose a structured programme and Match Rivals lays out each week's sessions and your calorie and macro targets. Training days and rest days get their own targets, the week reshuffles when you miss a day, and an end-of-block review helps you decide what comes next.
Is Programmes and plans free?
Programmes and plans is included free in Match Rivals.
What can I do with Programmes and plans?
Week-by-week sessions laid out for you. Separate training-day and rest-day calorie targets. Lock protein and rebalance carbs and fats around it. Missed a day? The rest of the week shifts with it.
Related features
Your next step
Build a routine that works in real life.
Bring your training, nutrition, programmes and progress together in Match Rivals.