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Your first week, planned in a minute.

Seven quick questions. The planner from the Nuvela app writes your week: the workouts, the exercises and the sets. No account needed.

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Question 1 of 7

What’s your main goal?

Sets your reps, rest and the mix of exercises.

Lose weightLose fat and keep your muscle.Build muscleAdd size and shape.Get strongerLift heavier. Feel solid.Improve fitnessBuild stamina with more cardio.Feel healthierMove well and feel good, for years.

Question 2 of 7

How experienced are you?

Sets how much work your week holds and how fast it progresses.

BeginnerNew to training, or back after a long break.IntermediateI train sometimes and know the basic moves.AdvancedI train regularly and know my working weights.

Question 3 of 7

A little about you

Age tunes rest and recovery. Kg or lb is for your weights in the app.

Age

18–3940–4950–6465+

Nuvela is for adults 18 and over. Picking an age confirms you are 18 or older.

Weights in

kglb

Question 4 of 7

How often can you train?

Sets your weekly split and how many exercises fit in each workout.

Days a week

23456

3 days is a great start for most people.

Which days

Tap a day to train on it. Days apart give your muscles time to recover.

Minutes per workout

203045607590

Question 5 of 7

What equipment do you have?

We only pick exercises you can do with it.

Full gymBarbells, machines, cables and cardio.Dumbbells at homeDumbbells, bench, bands, pull-up bar.No equipmentJust you, the floor, a wall, a chair, a door and a backpack.TravelingBodyweight, bands or a hotel gym.

What will you have with you?

Nothing, just meBodyweight moves, plus your backpack and the room door.Resistance bandsBodyweight moves plus bands.Hotel gymLight dumbbells, a bench and cardio.

Your own gym? In the app, take a few photos and AI lists the equipment it sees. Pick the closest one here.

Question 6 of 7

How do you like to train?

How the exercises in each workout are grouped.

One exercise at a timeFinish all sets, then move on. Calm and simple.SupersetsTwo moves back to back, then rest. Saves time.Circuits3–4 moves back to back, then rest. Repeat the round.Let Nuvela decideSupersets to fit more work into your time. Heavy strength work gets its own rest.

Split your week

Let Nuvela decideFull bodyUpper / lowerPush / pullPush / pull / legsArnold splitBody partPPL + upper / lower

Picked from your days: full body for up to 3 days a week, upper and lower for 4, a mix for 5, push, pull, legs for 6.

Question 7 of 7

Anything we should go easy on?

Optional. We swap out exercises that load these areas. Nuvela is not medical advice.

Choose any

KneesShouldersLower backBack (scoliosis, disc, other)WristsNo jumpingNo floor workNo overhead

Back: no heavy loads on the spine, no weighted twists or crunches, no swings. Hip thrusts, supported rows, machines and planks stay in.

Your answers stay in this browser. Nothing is saved unless you share your week.

Your first week

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Make my own week

Include what I go easy on: . Anyone with the link sees a week planned around it. Leave it off and the shared week is planned without it.

Sharing saves only your answers, not your name or email, for 30 days so the link works.

Planned from your answers by the same planner as the app. In the app the weights come from what you lift, and every week adapts to how your workouts went.

AIIn the app

Get your coach and the videos in the app.

Coach videos of the key moves, and how-to steps for every one
Elena or Marcus, your AI coach, leads every set
Weights set from what you lift, and a plan that adapts after every workout

7 days free, no card.

Download on theApp Store Get it onGoogle Play

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Videos and an AI coachIn the app · 7 days free

Build a better you. On the App Store and Google Play.

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Nuvela is a general fitness app. It is not a medical device and does not diagnose, treat, cure, or prevent any medical condition. Talk to a doctor before starting a new exercise program. For adults 18+.

Elena and Marcus are AI-generated coaches, not real people.

© 2026 Dejan Horvat · [email protected]

Get Nuvela

Scan with your phone’s camera, or pick your store.

QR code that opens gonuvela.com/download

Download on theApp Store Get it onGoogle Play

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