← All toolssmartshape-ai.com
Your Training
Smart Shape · Step 03
Your
Training.
Strength-first training by Rositsa Kracheva — tailored to your goal, fitness level and weekly schedule.
Coming soon · Personalized Premium Plans
What you'll get with the Premium plan:
🎯Plan tailored to your goal — fat loss, muscle gain or longevity
📅4–5 day split with full weekly structure
💪5 exercises per muscle group with coaching cues
🏃30 min low-intensity cardio built into every session
📥PDF download — ready to take to the gym
Free Sample Plan
Intelligent Training Integration · by Rositsa Kracheva
Preview
MonLegsSmith Sumo Squat · Hip Thrust · Bulgarian Split Squat · Cable Kickbacks
TueBack + Abs + CardioLat Pulldown · Cable Row · Face Pulls · Hanging Knee Raises · Plank · 30min cardio
WedGlutes + QuadsSmith Squat · Hip Thrust · Leg Extension · Front Foot Elevated Lunge
ThuRest / RecoveryWalk · Stretch · Foam roll · Mobility
FriShoulders + Abs + CardioShoulder Press · Lateral Raises · Arnold Press · Plank · 30min cardio
SatLegs + CardioSumo Squat · Hip Thrust · Cable Kickbacks · 30min cardio
💡 Every strength session includes 30 min low-intensity cardio · Target: 400 kcal/session
↓ Download Free Sample PDFJoin the waitlist — be first when it launches →Ask the SmartShape Coach a question →