GO OUT.SHOW UP.GET DICED.
Personalized workouts, macros, and meal plans built around your goals, and the life you actually live.
Your Social Life.
Your Fitness Goals.
Make Room For Both.
You want to feel confident on the trip, enjoy the dinner, and still show up for yourself. Diced Society helps you build structure around your training and nutrition so consistency has a place in your real life.
You Bring The Effort.
We Bring The Plan.
Walking into the gym without a plan leaves too much to chance. You repeat familiar exercises, train whatever feels right, and leave wondering whether you actually moved closer to your goals.
With Diced Society, you know what to train, in what order, for how many sets and reps, and how it connects to the rest of your week. Your nutrition gets that same structure, with clear macro targets and meals built around your preferences.
A Plan Built
Around You.
Tell Us About You
Your goals, training experience, weekly schedule, available equipment, and food preferences.
Get Your First Week Free
A personalized starting week of workouts, macro targets, and meals.
Put Your Plan Into Practice
Follow your sessions, work toward your nutrition targets, and choose the level of support that fits you.
Your weekly plan considers major muscle groups, exercise overlap, progression, and recovery. Priority movements come early, supporting work follows, and workload is distributed across the week to help manage fatigue.
Training frequency depends on your schedule and experience. A balanced split may train major muscle groups around twice per week, with adjustments for individual needs. This is an example of a common approach, not a universal promise.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 01Barbell Back Squat | 4 | 6 to 8 | 2 to 3 min |
| 02Romanian Deadlift | 3 | 8 to 10 | 2 min |
| 03Bulgarian Split Squat | 3 | 10 to 12 | 90 sec |
| 04Leg Curl | 3 | 12 to 15 | 60 sec |
| 05Standing Calf Raise | 4 | 15 to 20 | 60 sec |
Knowledge With
A Purpose.
Our knowledge base brings together training and nutrition principles drawn from the published work and educational content of respected coaches, athletes, and researchers. Diced Society uses AI to help organize that reference knowledge around your goals, experience, and schedule.
Reference sources in our knowledge base. No affiliation or endorsement implied. AI assists in organizing this knowledge; it can make mistakes, does not guarantee results, and does not replace professional judgment.
10+ Years Training.
Still Finding A New Level.
Before bringing Diced Society to others, Roz spent months putting these meal plans and workouts into practice himself.
After more than a decade in the gym, he discovered exercises he had never tried, challenged muscles in unfamiliar ways, and developed a clearer understanding of how his training fit together.
At 31, he describes himself as being in the best shape of his life. That personal experience helped shape Diced Society: give people a plan they understand and a routine they can keep showing up for.
Roz's personal experience. Individual results vary.
Start With
Your Numbers.
Estimate your daily calories and macros. Then turn those targets into a personalized first week.
The sex field is used by the Mifflin-St Jeor energy equation, which applies a small metabolic offset between male and female estimates. Entering body fat % unlocks the Katch-McArdle equation, which is more accurate for very lean or higher-body-fat users.
Enter your details and calculate to see your estimated daily calories and macros.
These are starting estimates for generally healthy adults, not a personalized prescription. Your needs may change with progress, activity, and recovery. Pregnancy, breastfeeding, or medical nutrition needs require individualized professional guidance.
Your Plan.
Your Level Of Support.
Diced Essential
For people who want a clear plan and the freedom to follow it independently.
- Personalized weekly workouts
- Weekly meal plan
- Daily macro targets
- Exercise order, sets, reps, and rest guidance
- Planning around goals, schedule, equipment, and food preferences
Diced Coached
For people who want their plan backed by regular human support.
- Everything in Diced Essential
- Weekly one-to-one video check-in with a professional coach or athlete on our team
- Direct access for questions throughout the week
- Opportunities to discuss progress, technique, and sticking points
The free first week is a personalized plan. It does not include a coaching call unless that is explicitly configured. No credit card required to start; pricing and renewal terms will be confirmed before any paid plan begins.
Your First Week
Starts Here.
Tell us what you're working toward. We'll use your answers to build your first week of training and nutrition.
By submitting you request your free personalized first-week plan. Optional marketing consent is separate and unchecked by default. This form is in a preview state until the CRM connection is configured.
The Society Is
Just Getting Started.
Your training and nutrition experience, coming together in the Diced Society app.
Questions,
Answered.
A personalized starting week of workouts, daily macro targets, and a weekly meal plan built around your goals, schedule, equipment, and food preferences. It's a real plan to follow, not a trial of limited features.
Yes. Your plan is built around your training experience, so beginners get appropriate exercises, volume, and progression. The free week adapts to where you're starting from.
We use your goals, experience, weekly schedule, available equipment, and food preferences. AI helps organize reference training and nutrition knowledge around your inputs to produce your workouts, macros, and meals.
Diced Essential gives you a clear personalized plan to follow independently. Diced Coached adds a weekly one-to-one video check-in with a professional coach or athlete on our team and direct access for questions throughout the week.
No. You can start with your free first week today. The Diced Society app is coming soon and will bring the experience together. Your plan works before it launches.
Yes. Your plan is built around your weekly availability and equipment access, including travel-friendly options. The goal is consistency that fits your real life, not the other way around.