It counts two weeks at a time
Complete fewer sessions than your declared days per week, two weeks running, and the plan is regenerated at the number of days you actually trained.
How it works
The rules, in full.
No black box and nothing called AI. Four rules decide what next week looks like, and here they are. If you disagree with one, you will know before you pay.
Rule one
Load, per exercise, after every session.
You hit every target rep on every set
The load goes up next session. Upper body gains 2.5 kg on a barbell, lower body 5 kg; dumbbells go up 2 kg; a machine moves one pin.
You hit the target on some sets but not all
The load holds. Same prescription next session — you are mid-adaptation, and adding weight now is how people stall.
You miss on the first set, or miss twice running
It holds once. On the second consecutive miss it cuts the load by 10% and builds back up using rule one. A planned step back is faster than three weeks of grinding.
You skipped it
Nothing changes. A skip is not a failure and is not treated as one.
If you are new, it starts from a light estimate and lets rule one find your real load over two or three sessions. You are never asked for a one-rep max.
Rule two
Volume, once a week, from your check-in.
| Energy | Soreness | What changes next week |
|---|---|---|
| Good or great | None or some | One more set on each primary lift, capped at 20 sets per muscle per week |
| Good or great | A lot or wrecked | Volume holds, load holds |
| Flat or OK | None or some | Volume holds |
| Flat or OK | A lot or wrecked | One set fewer per exercise, load holds |
Miss the check-in and nothing stalls: by Tuesday it assumes the middle case and holds. The plan never waits on you.
Rule three
A deload every fifth week.
Same movements, two-thirds of the load, sets unchanged. It also comes early if two weeks in a row land in that bottom row above.
It is labelled in the app, and the strength chart annotates the dip — so a planned easy week never looks like the app losing your progress.
Week 5 · deload
Lower A
Back squat — 4 × 5 at 47.5 kg
Instead of 70 kg. Same sets, same reps.
Rule four
If you train less than you said, the plan shrinks to fit.
You keep everything you earned
Same split logic, every achieved load carried across. It is a smaller plan, not a reset.
And it tells you why
The change is explained rather than silent. What it never does is accumulate a backlog of missed sessions for you to feel bad about.
Swaps
Change an exercise and it remembers why.
Three reasons
Equipment, pain, or preference. Which one you pick changes what it offers you next time.
Your load comes with you
The alternative starts from a rough conversion of what you were lifting, then rule one corrects it within a session or two.
Swap it three weeks running and it sticks
The same swap in three consecutive weeks makes the alternative permanent. You should not have to keep telling it the same thing.
See your own plan
It builds one before you pay.
Four questions — goal, days, equipment, anything that hurts — and you see the actual plan it generates. The paywall comes after that, not before.
Download for AndroidThese rules are general training guidance, not medical advice. They cannot see your form, your sleep or an injury you have not recorded. If something hurts, see a professional rather than pushing through.