Sosulo builds a complete training and nutrition system around your goal, your equipment, your schedule, your experience, and any injuries. Every session written out. Every recommendation explained.
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Built like a coaching system.
Every part of your plan is built to work with every other part: your injuries change your exercises, your goal sets your calories, your schedule shapes your week.
The numbers are calculated, never guessed
Your calorie and macro targets come from your actual stats, worked out properly, and the same number appears everywhere in your plan.
Injuries change your plan
Flag a body part and your exercises are swapped for safer ones, with the reason written next to each change.
A week that respects recovery
Your hard days are spaced the way a good coach would space them. Rest lands where it protects your progress, and grinding sessions never stack up back to back.
Evidence-based, and it shows its work
Progressive overload, reps in reserve, recovery built into the week: every notable choice in your plan comes with a one-line reason.
A taste of what you get
Age 29
4 days / week
45 min
Dumbbells at home
Build muscle
Wrist issue flagged
Vegan · nut allergy
Mon: Upper · Training day 1Build muscle
Phase 1 · Warm-up
5 min light cardio, then dynamic shoulder & thoracic mobility. Wrists stay neutral, no loading yet.
Two light build-up sets of the first press to groove the pattern, wrists warm before load.
Working sets
Neutral-grip dumbbell pressEvery exercise in your full plan links to a video demo.Neutral grip keeps the wrist stacked, easier on your flagged wrist; drop to a floor press if it flares.
4 × 8-10tempo 3-1-1-0
Single-arm dumbbell rowEvery exercise in your full plan links to a video demo.Braced on the bench; pull to the hip, wrist neutral under load.
3 × 10-12tempo 3-0-1-1
Dumbbell lateral raiseEvery exercise in your full plan links to a video demo.Lead with the elbows to keep wrist loading minimal.
3 × 12-15tempo 2-0-1-3
Dumbbell hammer curlEvery exercise in your full plan links to a video demo.Hammer grip keeps the wrist in its strongest position.
3 × 10-12tempo 2-1-1-2
Cool-down · stretches
Doorway chest, tricep & cross-body shoulder, then gentle wrist circles and flexor-extensor stretch.
This is one session. Your full plan writes out every training day of all 8 weeks like this, with warm-up, prehab, ramp-up and cool-down built into each.
2,950
kcal / day
185g
Protein
370g
Carbs
85g
Fat
Breakfast
Oats with soy milk, hemp & pumpkin seeds and banana, plus a scoop of pea or soy protein. ~40g protein
Lunch
Quinoa bowl with baked tempeh, roasted sweet potato, red cabbage and a tahini-lemon dressing. ~45g protein
Pre / post
Smoothie: pea protein, banana, fortified soy milk, flaxseed oil and frozen berries. ~50g protein
Every meal avoids animal products and nuts, per your answers. Always double-check labels and ingredients against your own allergy needs.
This is the summary. Your full plan adds a full day of meal ideas, supplement recommendations with doses, and the reasoning behind your targets.
You flagged wrist pain, so it is handled in every session:
Pressing → neutral-grip dumbbells
Palms face each other so the wrist stays stacked over the elbow. If pain persists, drop to a floor press to shorten the range.
Grip work stays neutral
Rows and carries use a hammer grip: firm, but the wrist never bends under load. Add a wrist wrap on heavier sets.
Wrist CARs
2 × 10 each direction
Forearm resting and still, slowly trace the largest pain-free circle your wrist can make, before you pick up a dumbbell.
Sharp or pinching wrist pain is a stop sign. Muscle burn is fine; joint pain is not.
This is a glimpse. Your full plan includes a complete prehab routine, a rest-day mobility session, and substitution notes written on every affected exercise.
These are 3 of the 12+ sections in every plan.
The science
Weekly schedule
Warm-up
Prehab
Breathing & bracing
Supplements
Recovery & deloads
Mindset
Troubleshooting
Non-negotiables
What happens after you pay
Your plan starts building immediately
Payment confirms and generation begins on the spot. No account to create, no forms to fill.
It’s on screen in a couple of minutes
Watch it arrive, or close the tab. We email you a permanent link either way.
It’s yours to keep
Your plan link is permanent, so you can come back to it any time, on any device. And if it isn’t right for you, email hello@sosulo.com within 30 days for a full refund.
Your plan0 / 11 answered
~60 seconds
Let’s build your plan
Every answer changes your plan. There are no wrong answers. Be honest about what you’ll actually do.
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