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Gym Workout Plans — online, worldwide

Maddy coaches gym workout plans clients in 244 countries — always online, never tied to a building. Live classes run on a published IST grid and every city page converts it to local time. Pick your country below.

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Most gym workout plans are written for an imaginary gym. Maddy's are written for yours. After the Body Scan, your programme is built from the equipment you actually have — full commercial floor, hotel gym, or a rack and dumbbells — with exercises drawn from a coached movement library and substitutions listed for busy-gym days when the squat rack is taken. The split matches your real week: three, four, five, or six days, structured so every major movement pattern — squat, hinge, push, pull, carry, core — is trained across the week. Progression rules are printed on the plan itself: when to add load, when to add reps, and a deload every fourth week. Check-ins keep the plan honest against your logbook. You stop wandering between machines and start running a programme with a direction.

The method — how Maddy coaches this

Who this is for:

Popular cities

ShanghaiChina ChongqingChina ChengduChina BeijingChina GuangzhouChina ShenzhenChina KinshasaDemocratic Republic of the Congo IstanbulTurkey LagosNigeria Ho Chi Minh CityVietnam TianjinChina WuhanChina LahorePakistan Xi’anChina MumbaiIndia São PauloBrazil Mexico CityMexico HangzhouChina KarachiPakistan DelhiIndia MoscowRussia DhakaBangladesh SeoulSouth Korea HarbinChina

Every country Maddy coaches — pick yours

Each country page lists its cities; each city page computes the live-class timetable for that city's own timezone and shows pricing in the local currency.

Afghanistan55 cities Aland Islands1 city Albania25 cities Algeria295 cities American Samoa1 city Andorra2 cities Angola133 cities Anguilla1 city Antigua and Barbuda1 city Argentina329 cities Armenia29 cities Aruba4 cities Australia313 cities Austria66 cities Azerbaijan65 cities Bahamas4 cities Bahrain8 cities Bangladesh137 cities Barbados1 city Belarus56 cities Belgium223 cities Belize5 cities Benin66 cities Bermuda1 city Bhutan4 cities Bolivia39 cities Bonaire, Saint Eustatius and Saba 1 city Bosnia and Herzegovina23 cities Botswana25 cities Brazil2376 cities British Virgin Islands1 city Brunei7 cities Bulgaria56 cities Burkina Faso74 cities Burundi14 cities Cabo Verde4 cities Cambodia46 cities Cameroon87 cities Canada510 cities Cayman Islands2 cities Central African Republic33 cities Chad46 cities Chile147 cities China2122 cities Christmas Island1 city Cocos Islands1 city Colombia319 cities Comoros3 cities Cook Islands1 city Costa Rica41 cities Croatia26 cities Cuba140 cities Curacao2 cities Cyprus15 cities Czechia125 cities Democratic Republic of the Congo114 cities Denmark65 cities Djibouti7 cities Dominica1 city Dominican Republic50 cities Ecuador71 cities Egypt241 cities El Salvador35 cities Equatorial Guinea4 cities Eritrea8 cities Estonia15 cities Eswatini3 cities Ethiopia233 cities Falkland Islands1 city Faroe Islands1 city Fiji7 cities Finland103 cities France692 cities French Guiana5 cities French Polynesia3 cities French Southern Territories1 city Gabon15 cities Gambia33 cities Georgia17 cities Germany1140 cities Ghana102 cities Gibraltar1 city Greece118 cities Greenland1 city Grenada1 city Guadeloupe10 cities Guam6 cities Guatemala102 cities Guernsey1 city Guinea47 cities Guinea-Bissau15 cities Guyana3 cities Haiti32 cities Honduras65 cities Hong Kong141 cities Hungary139 cities Iceland6 cities India3779 cities Indonesia448 cities Iran428 cities Iraq105 cities Ireland43 cities Isle of Man1 city Israel106 cities Italy661 cities Ivory Coast183 cities Jamaica13 cities Japan1300 cities Jersey1 city Jordan34 cities Kazakhstan84 cities Kenya123 cities Kiribati1 city Kosovo21 cities Kuwait18 cities Kyrgyzstan32 cities Laos18 cities Latvia15 cities Lebanon18 cities Lesotho11 cities Liberia16 cities Libya59 cities Liechtenstein1 city Lithuania36 cities Luxembourg3 cities Macao6 cities Madagascar106 cities Malawi23 cities Malaysia355 cities Maldives1 city Mali60 cities Malta7 cities Marshall Islands2 cities Martinique8 cities Mauritania26 cities Mauritius14 cities Mayotte6 cities Mexico643 cities Micronesia1 city Moldova22 cities Monaco2 cities Mongolia24 cities Montenegro8 cities Montserrat2 cities Morocco180 cities Mozambique66 cities Myanmar176 cities Namibia19 cities Nauru1 city Nepal46 cities New Caledonia3 cities New Zealand58 cities Nicaragua37 cities Niger42 cities Nigeria270 cities Niue1 city Norfolk Island1 city North Korea97 cities North Macedonia38 cities Northern Mariana Islands1 city Norway42 cities Oman27 cities Pakistan370 cities Palau1 city Palestinian Territory45 cities Panama27 cities Papua New Guinea13 cities Paraguay30 cities Peru140 cities Philippines531 cities Pitcairn1 city Poland363 cities Portugal179 cities Puerto Rico21 cities Qatar26 cities Republic of the Congo23 cities Reunion14 cities Romania134 cities Russia1108 cities Rwanda45 cities Saint Barthelemy1 city Saint Helena1 city Saint Kitts and Nevis1 city Saint Lucia2 cities Saint Martin1 city Saint Pierre and Miquelon1 city Saint Vincent and the Grenadines2 cities Samoa1 city San Marino1 city Sao Tome and Principe1 city Saudi Arabia98 cities Senegal71 cities Serbia51 cities Seychelles1 city Sierra Leone14 cities Singapore65 cities Sint Maarten1 city Slovakia61 cities Slovenia9 cities Solomon Islands7 cities Somalia42 cities South Africa304 cities South Georgia and the South Sandwich Islands1 city South Korea147 cities South Sudan16 cities Spain735 cities Sri Lanka60 cities Sudan75 cities Suriname12 cities Svalbard and Jan Mayen1 city Sweden111 cities Switzerland95 cities Syria89 cities Taiwan67 cities Tajikistan31 cities Tanzania228 cities Thailand328 cities The Netherlands251 cities Timor Leste10 cities Togo20 cities Tonga1 city Trinidad and Tobago14 cities Tunisia130 cities Turkey431 cities Turkmenistan35 cities Turks and Caicos Islands2 cities Tuvalu1 city U.S. Virgin Islands2 cities Uganda141 cities Ukraine400 cities United Arab Emirates63 cities United Kingdom866 cities United States3408 cities Uruguay31 cities Uzbekistan112 cities Vanuatu1 city Vatican1 city Venezuela216 cities Vietnam313 cities Wallis and Futuna1 city Western Sahara4 cities Yemen25 cities Zambia77 cities Zimbabwe31 cities

What it costs

6-Week Fat-Loss Plan

₹1,499

12-Week Custom Plan

₹5,999

A plan written for your exact gym and week is by definition custom — the 12-week plan is that, with progression coached.

See the full plan →

Live 1-on-1 Coaching · 12 Sessions

₹20,000

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (). Checkout runs in INR from the plans page — international cards work normally.

Common questions

I only get to the gym 3 days a week — is that enough?

Yes, if those days are structured. A well-built 3-day full-body or upper/lower split covers every movement pattern; the plan makes the days you do show up count.

Can the plan work around my gym's missing equipment?

That is the point of building it from your equipment list. Every exercise ships with substitutions, so a missing machine or a taken rack changes the tool, not the stimulus.

What if I travel a lot for work?

Travel weeks get a written variant — hotel-gym and bodyweight versions of your sessions — so the block continues instead of restarting after every trip.

Skip the directory. Start with your body.

Wherever you are, the plan begins the same way — a 3-minute scan that tells Maddy what your body actually needs.

Start My Body Scan → 11 questions · 3 min · free · no card yet