About
Everything an active person needs.
Research-grounded AI, with the rules shown.
Lifters, class-goers and busy professionals already do the hardest part: they show up. We want them to have the rest, held to the standard of the research rather than a template. A program that adapts to every set they log, nutrition built for their body, and honest feedback on what's falling behind.
Our mission
The research, not guesswork, for everyone who trains.
Most people who train hard are still guessing. How much to lift next week. What to eat on a training day. Whether the mirror is telling them the truth.
The answers exist. Muscle-building research has a lot to say about weekly volume, effort, rest and progression. Applying it to one person, week after week, around their schedule, their equipment and their injuries, is the hard part. That is the job The Chris Workout was built to do, in one account.
And it should not cost personal-training money. One membership is $19.99 CAD a month, or $199 a year, with training, nutrition and photo analysis all included.
Research-grounded custom training program
AI writes every session from your logged sets, goals, schedule, equipment, injuries and lagging areas. By default a second AI audits the draft, then code checks it against your weekly minimums and exercise count.
Custom nutrition tracking
Targets from your bodyweight, height, age, sex, goal and training days, with the reasoning shown. Log a meal in a sentence or a photo, and see the portions it assumed before you confirm.
AI body-photo analysis
Optional progress photos, compared over time and ranked weakest area first. Your sessions then aim at the top priority that fits the day.
Plain terms
What “research-grounded” means here, and what it doesn't
It describes what the AI works from. Every session request carries an evidence reference distilled from published muscle-building research, and the AI is told to apply it, not recite it. It covers:
- Weekly hard sets, counted muscle by muscle rather than session by session
- How close to failure a set has to go to count, and where true failure costs more than it gives
- Rep ranges, rest between sets, and how often each muscle is trained
- Exercise choice by angle and muscle length, like incline work for the upper chest
- Double progression, and a lighter week to close each four-week block
Some of it isn't left to the AI. Code checks every lifting session against fixed rules, such as each muscle's weekly set minimum and your exercise count, and the workout page shows whether the session passed. See the rules and the research behind them
What it doesn't mean: your program isn't written or reviewed by a researcher, a coach or any other person. Four AI agents each do one job: the Programmer writes the session, the Auditor reviews the draft, the Swapper replaces an exercise when you ask, and the Meal Reader turns your meals into calories and macros.
Why it exists
A coach that reads the log, and checks its own work.
The Chris Workout is built in Calgary by Chris, who lifts four days a week and takes a conditioning class on top. Generic apps didn't adapt to that. They handed out the same plan no matter what happened in the last session, so a stalled lift stayed stalled.
So this one was built to do two things differently. It reads your log before it writes your next session, and it checks its own work before you lift, because a coach that never checks its own work repeats its own mistakes. It plans around your week too: the day before a conditioning class, the session leaves out hamstrings and calves and keeps the rest of the leg work light.
Chris isn't a certified trainer, a dietitian or a nutritionist, and nothing here should suggest otherwise. He's a technical founder, and he approves every member by hand. The coaching is generated by AI from your own logs. It is not medical advice.
What we hold to
Six principles
Evidence over opinion
Sessions are written from a summary of published research, not a favourite routine. When a lift stalls for two sessions, the answer comes from your log: a forced jump in load or a different movement.
Honest, never flattering
The photo report leads with your weakest area and says plainly what hasn't changed. When lighting or angle make photos hard to compare, it says that too. Each lifting session shows whether it passed its checks.
Your limits are hard rules
Injuries and movements you rule out, in any variation, are hard rules the AI is told never to break in any plan, review or swap, and the audit checks for them. A health screening at intake makes coaching more conservative where your answers call for it.
Your data is yours
Your logs, photos and weigh-ins are never sold or used for advertising, and a trainer who referred you sees none of them. Download or delete everything from your account page.
Measured, not assumed
Every set, meal and weigh-in feeds the next decision. Weights go up when your log says so, and no calorie change is suggested until at least eight weigh-ins back it up.
One membership, everything included
$19.99 CAD a month, or $199 a year, plus tax, covers training, nutrition and photo analysis. No tiers and no add-ons. Your first 7 days are free on either plan, and you can cancel anytime.
Apply or get invited
How joining works
Apply directly, or with a trainer's link or code. Either way, every member is approved by hand. Members are 18 or older.
- 01
Apply or get invited
Apply on the signup page. If a trainer sent you their link or code, use it when you apply; you don't need one.
- 02
Approved by hand
Every member is approved by hand, usually within a day. Your 7-day free trial starts when you subscribe.
- 03
Intake, then train
A short intake and health screening: your goals, training days, equipment and anything your body can't do. Your first session is written from that.
A fitness trainer? Partner trainers invite their clients with their own link and code. See how partnering works.
See it up close.
The platform page walks through a real training session with every agent's notes, nutrition logging, photo analysis and the dashboard, laid out the way the app shows them.
Apply or get invited. Every member is approved by hand, usually within a day. First 7 days free, then $19.99 CAD a month or $199 a year, plus tax. Everything included, cancel anytime.