Pick a proven plan from the library, or have your coach generate one around your goal, your gym, and the days you can actually train. Either way, the program reshapes when your week reshapes.
Sometimes you just want a plan that works. These are programs lifters and runners have been running for years, with the AI coach adapting each week to what you actually did.
Wendler classic. Squat, bench, deadlift, press. Add 5 lb every cycle.
Push, pull, legs. Six days a week, 12 to 15 sets per muscle group, RIR 1 to 2.
Three runs a week. Walk-jog intervals that scale to a continuous 5K by week 9.
4-day upper-lower with calorie ramps. Gain 0.5 lb a week, stay leaner than last year.
Block periodization to a meet date. Squat, bench, deadlift singles in week 9.
Two to four sessions a week, full-body. Built to fit weeks where the gym is the third priority.
Tell the coach what you want, what gym you have, and how many days a week you can train. It builds the split, picks the rep ranges, and sets the progression scheme. Then it adjusts every week based on how the work actually felt.
Every program adds weight, reps, or sets over time. If it stops adding, it stops being a program.
Two days between hitting the same muscle hard. Sleep and food are part of the plan, not an afterthought you do later.
If you can train three days, the program is built for three days. We don't pretend you have six and then blame you when you skip.
Miss a week, get sick, travel for work. Tell the coach. The plan reshapes around what is left, no restart from week 1.
Yes. Tell the coach why and what you want instead. Your history (sets, weights, soreness, journal) follows you to the new program. The first week of the new one starts where you actually are, not week 1.
Don't restart. The coach picks up where you left off, reads what you did the last few weeks, and pulls the next week down a bit so you're not jumping back to peak volume cold.
For most goals, yes. The AI builds around the same principles real coaches use: progressive overload, recovery, specificity, and reading the lifter in front of it. For a national-level meet or your first ultra, you might want a human in the loop too.
Paste it in or upload the spreadsheet. The coach reads it, runs it as written, and adjusts week to week the same way it would with a built-in program.
The coach proposes the next one based on what you trained for and what you'd like to focus on next. Or you pick one from the library yourself. There's no forced break unless you want one.