TiloApp
Join Now
Log In
How it works
This platform is designed to support people who want clarity, structure, and confidence when starting their gym journey.
1.
Answer a few simple questions
Tell us about your body, training experience, and how many days you can realistically train.
2.
We generate your training plan
We create a structured program with workouts, rest days, and total workout time.
3.
Follow the plan with confidence
Use the plan in the gym or download it as a printable PDF to follow anytime.
Build my training program
Example training program
Goal: build muscle · 4 days / week · Beginner level
Weekly structure
Day 1
Push
Day 2
Rest
Day 3
Pull
Day 4
Rest
Day 5
Legs
Day 6
Rest
Day 7
Rest
* Progress doesn’t happen only during workouts — rest days allow your body to recover and adapt, which is when results actually happen.
Push
chest · triceps · shoulders
Pull
back · biceps
Legs
quads · hamstrings · glutes