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demonteDIG · Tuesday, May 12
PRIORITY
Do First
3 urgent tasks
Schedule
5 deep-work blocks
Delegate
2 emails to send
Delete
1 unimportant
FOCUS TIMER
24:13
Deep work · 35 min left
Today's Plan
From your 6 goals · 8h focused work
9:00 AM — Deep Work: Q4 Strategy Deck
High energy block · 90 min
DO
10:45 AM — Email inbox triage
15 min · batch
DEL
11:15 AM — Client call: Acme review
45 min · prepared agenda attached
SCH
12:30 PM — Lunch (no screens)
45 min · auto-break
1:30 PM — Deep Work: Code review batch
High focus · 5 PRs queued · 75 min
DO
Eisenhower Matrix
Drag tasks between quadrants — priorities auto-rank
DO FIRST · URGENT + IMPORTANT
📌 Finalize Q4 strategy deck
🔥 Reply to investor email
⚡ Submit tax docs
SCHEDULE · IMPORTANT, NOT URGENT
🎯 Plan next sprint
📚 Read industry report
💡 Brainstorm new feature
DELEGATE · URGENT, NOT IMPORTANT
✉️ Forward marketing brief
📞 Schedule team call
DELETE · NEITHER
🗑 Reorganize Slack channels
🗑 Watch industry webinar
Works on every device
demonteDIG
9 AM · Deep Work
10:45 · Email
11:15 · Call
12:30 · Lunch
1:30 · Deep Work
Today's Plan
9 AM · Deep Work
10:45 · Email
11:15 · Call
12:30 · Lunch
1:30 · Deep Work
9 AM · Deep Work · 90 min
10:45 · Email triage
11:15 · Client call
12:30 · Lunch break
1:30 · Code review · 75 min
Export as PDF — print or share your plan
DEMONTEDIG
Daily Plan — Tuesday, May 12
DO FIRST
• 9:00 AM · Q4 strategy deck (90 min)
• Investor email reply
• Submit tax docs
SCHEDULE
• 11:15 AM · Client call: Acme
• 1:30 PM · Code review batch
• 3:00 PM · Plan next sprint
DELEGATE
• Forward marketing brief to Alex
• Schedule team retro
FOCUS BLOCKS
9:00–10:30 Deep Work
1:30–2:45 Code Review
Powered by demonteDIG · AI Daily Planner
demonteDIG · 7-Day Fitness Plan
DAILY TARGETS
CALORIES
2,340
kcal · matched to goal
PROTEIN
165g
CARBS
220g
FATS
72g
✓ Allergy Safe Plan
WEEK PROGRESS
3 of 7 days complete
M
T
W
T
F
S
Export Full Plan →
Monday — Upper Body Strength
Gym · Intermediate · 60 min
💪 Bench Press — 4 sets × 8 reps
Rest 90s · RPE 8 · 80% 1RM
Overhead Press — 3 × 10
Rest 60s · moderate load
Pull-ups — 3 × 8
Bodyweight · assisted if needed
Bicep Curls — 3 × 12
Superset with tricep dips
🥗 Today's Meals
🌅 Breakfast
Oats + eggs · 480 kcal
☀️ Lunch
Chicken + rice · 620 kcal
🌙 Dinner
Salmon + veg · 580 kcal
7-Day Workout Schedule
Personalised to your goals, equipment & schedule
MON
Upper Body
💪
60 min · 4 exercises
Gym
TUE
Cardio
🏃
30 min · HIIT
Outdoor
WED
Lower Body
🦵
55 min · 5 exercises
Gym
THU
Rest Day
😴
Recovery · stretch
Active rest
FRI
Push Day
🏋️
60 min · 5 exercises
Gym
SAT
Full Body
⚡
45 min · circuit
Home
Monday — Upper Body Strength (detail)
Bench Press
4 sets × 8 reps · 90s rest · RPE 8
CHEST
Overhead Press
3 sets × 10 reps · 60s rest
SHOULDER
Pull-ups
3 × 8 · bodyweight
Bicep Curls
3 × 12 · superset triceps
✓ Cool-down: 10 min stretching — hip flexors, chest, lats
Recommended for next-day recovery
Works on every device — no install
demonteDIG
💪 Upper Body
🏃 Cardio · Tue
🦵 Lower Body · Wed
😴 Rest Day · Thu
🏋️ Push Day · Fri
Export PDF →
Weekly Meal Plan
🌅 Breakfast · 480 kcal
☀️ Lunch · 620 kcal
🌙 Dinner · 580 kcal
🥜 Snacks · 260 kcal
2,340 kcal today
Mon · Bench Press 4×8
OHP 3×10 · Chest & shoulders
Pull-ups 3×8 · Back width
Bicep Curls 3×12 · Arms
Export Full Plan PDF →
Open in any browser · Mac, Windows, iPhone, iPad, Android
Export as PDF — print or save your plan
DEMONTEDIG
AI EXERCISE & DIET PLANNER
7-Day Fitness Plan — Week of May 12
WORKOUT SCHEDULE
Mon · Upper Body Strength — Bench 4×8, OHP 3×10
Tue · Cardio — HIIT 30 min outdoor
Wed · Lower Body — Squat 4×8, RDL 3×10, Lunges
Thu · Rest Day — Active recovery, stretching
Fri · Push Day — Incline Press, Dips, Lateral raises
Sat · Full Body Circuit — 45 min home workout
Sun · Rest — Full recovery
DAILY MEAL PLAN — MONDAY
🌅 Breakfast: Oats (80g) + 3 eggs + banana · 480 kcal
🥜 Snack: Greek yogurt + almonds · 220 kcal
☀️ Lunch: Chicken breast + brown rice + broccoli · 620 kcal
🌙 Dinner: Salmon fillet + sweet potato + salad · 580 kcal
🥜 Snack: Cottage cheese · 160 kcal
DAILY MACROS
Protein: 165g
Carbs: 220g
Fats: 72g
Total: 2,340 kcal · Allergy safe · demonteDIG