Sample session
A real session from the engine, start to finish.
The app wrote and audited this for a test member whose training history we set up, the day before a conditioning class. Everything the AI wrote at the top is shown in full, including what its auditor changed. Below it, a week counted muscle by muscle, and what a photo verdict looks like.
01 · The session
Thursday, with a class on Friday.
Laid out the way the member sees it on opening the day. Read the audit note: that is a second AI pass saying what it changed in the first draft. The green line under the title is a code check, not AI: it counts the session against the member's own minimums.
Thursday · Week 2 of 4
Light Legs (Quads) & Upper Body + Core
16 movements · 48 sets · est ~77 min
✓ Meets your requirements: 13 lifts (min 12) · 3 abs (min 3) · weekly minimums on track
Coach
Annotation: ProgrammerJordan, tomorrow is your conditioning class, so today we focus exclusively on building the quads and upper body while keeping your hamstrings and calves completely fresh. You’ve hit a few rep plateaus over the last month, so today is about breaking them. We are forcing concrete load jumps on your hack squat, incline DB press, shoulder press, and weighted core movements. Put the heavier weight in your hands, keep the execution ruthless, and let's force the body to adapt.
Why this session:
Annotation: ProgrammerProtects the posterior chain for tomorrow's conditioning by capping quads at 7 sets and glutes at 4, with zero hamstring, calf, or lower back work. To address the heavy stagnation list, mandatory load jumps were applied to every applicable movement (hack squat, Bulgarian split squats, incline DB press, underhand pulldowns, reverse pec deck, and core work). Stagnant calf work was omitted strictly due to the conditioning constraint and will be hit next leg day. Ab wheel rollout was swapped for a weighted plank to break the anti-extension plateau.
Photo check-in:
Annotation: Programmer · photo analysisAnnotation: ExampleWeakest area first: the lower abs and obliques still show little separation, and that has not changed since your earliest photos. From the side, the upper chest is flat compared with the lower chest. Side delts are wider than in the first set, but still trail your traps. Back thickness and rear delts have clearly responded. Lighting differs between the oldest and newest front shots, so treat small changes in definition with caution.
This block is illustrative: the sample member had no photos on file, so the real session has none. With photos, it sits here at the top of every session.
Audit ✓ (deep review)
Annotation: AuditorAdjusted the draft to ensure strict adherence to the conditioning class limits (no hamstrings/calves/hinge, quads capped). Increased leg extension and straight-arm pulldown to force progression since they hit the top of rep ranges. Swapped Ab Wheel Rollout (stalled) for Weighted Plank. Included Machine Shoulder Press and Incline DB Curls to actively force jumps on Stagnation Watch items rather than omitting them. Corrected DB Bulgarian Split Squat tags to [glutes, quads]. Ensured 13 main and 3 ab exercises with all rest periods and supersets configured correctly.
Written by AI from your logs. Not medical advice — stop if anything hurts.
Warm-up
- 5 minutes easy on the stationary bike
- Dynamic leg swings and walking lunges (bodyweight)
- Band pull-aparts and arm circles
- 1 set of light machine hack squats to groove the pattern
Pressing Enter on a blank set logs the target. That counts as done, but not as proof you can go heavier — type what you actually lifted.
Machine Hack Squat
Target: 4 × 8-10 @ 190 lbs · Rest 2 min · quads, glutes
Coach: Last logged 180x8. Forced jump to 190 lbs to break the plateau. Keep tension continuous through the quads.
Dumbbell Bulgarian Split Squat
Target: 2 × 6-8 @ 60 lb DBs · Rest 2 min · glutes, quads
Coach: Last logged 55x6. Jumping to 60s today to force overload. Deep stretch at the bottom.
Leg Extension
Target: 3 × 10-12 @ 200 lbs · Rest 0s · quads
Coach: Superset with Hip Adduction. You hit 195x12 across all sets last time; moving up to 200.
Machine Hip Adduction
Target: 3 × 10-12 @ Find it: a weight you could lift for 3 more reps · Rest 90s · adductors
Coach: Superset with Leg Extension. Smooth and controlled.
The other 12 movements, condensed for this page
In the app each one is a full card like those above, with its own coach's note.
- Incline Dumbbell Press3 × 6-8 @ 70 lb DBs
- Underhand Lat Pulldown3 × 8-10 @ 165 lbs
- Machine Shoulder Press3 × 8-10 @ 155 lbs
- Chest-Supported Machine Row3 × 8-10 @ 185 lbs
- Reverse Pec Deck Fly3 × 10-12 @ 125 lbs
- Machine Lateral Raise3 × 10-12 @ 95 lbs
- Incline Dumbbell Bicep Curl3 × 6-8 @ 45 lb DBs
- Overhead Cable Triceps Extension3 × 10-12 @ 140 lbs
- Straight-Arm Cable Pulldown3 × 10-12 @ 135 lbs
- Weighted Hanging Leg RaiseCORE3 × 8-12 @ 10 lb DB
- Decline Weighted CrunchCORE3 × 10-12 @ 50 lbs
- Weighted PlankCORE3 × 60s @ 55 lb plate
Completed: 0 · Remaining: 16
▶ Start Workout — Begin Timer02 · The week
The week, muscle by muscle.
A session is one day; the app plans the week. This is a Monday-to-Thursday week the engine wrote for a test member on the same four-day split, with a class on Friday. Sets are counted the way the app counts them: 1 for the main muscle an exercise trains, half for each other muscle it works.
- MonUpper body
- TueLegs
- WedUpper body
- ThuLight legs + upper
- FriClass
| Muscle | Week | Minimum |
|---|---|---|
| chest | 18 | 14 |
| lats | 18 | 14 |
| upper back | 15.5 | 12 |
| side delts | 17.5 | 14 |
| rear delts | 14.5 | 10 |
| front delts | 9 | 6 |
| biceps | 19.5 | 12 |
| triceps | 19.5 | 12 |
| quads | 15 | 14 |
| hamstringsStandard minimum 14. Held to 11: the only other leg day is the eve of the class, and one session carries at most 11. | 11 | 11 |
| glutes | 12 | 12 |
| calvesStandard minimum 12. Held to 10 for the same reason: one session carries at most 10. | 10 | 10 |
| adductors | 5 | 4 |
| traps | 10 | 6 |
| forearms | 9 | 6 |
| abs | 27 | 16 |
| obliques | 10 | 6 |
The tick on each bar is the minimum. Effective sets, Monday to Thursday.
Verdict
Annotation: Worked out with the app's rulesThe app checks each session as it's built; this panel adds up the week for this page.
- Pass: 17 of 17 muscles at or above their weekly minimum
- Pass: None over the weekly ceiling of 22 effective sets (35 for abs and obliques)
- Pass: Thursday: 13 lifts (12 to 14 required) and 3 ab exercises (at least 3)
- Pass: Thursday, the day before the class: no hamstring, calf or hinge work
Two minimums came down, on purpose. Hamstrings and calves are kept out of the day before a class: many classes involve sprinting, and sprinting on hamstrings still sore from yesterday is a common way to strain one. With one leg day left for them, the app lowers their target and says why, rather than cramming them in.
03 · Photo verdict
What's lagging, ranked.
Members who add progress photos get a verdict at the top of every session. Real ones are private, so this is an illustrative example, written by us in the format the AI is told to use. No one's real photos or report appear on this page.
Photo check-in:
Annotation: Programmer · photo analysisAnnotation: ExampleWeakest area first: the lower abs and obliques still show little separation, and that has not changed since your earliest photos. From the side, the upper chest is flat compared with the lower chest. Side delts are wider than in the first set, but still trail your traps. Back thickness and rear delts have clearly responded. Lighting differs between the oldest and newest front shots, so treat small changes in definition with caution.
How to read it
- Leads with the weakest area, not with praise
- Says plainly what hasn't changed
- Flags when lighting or angle make photos hard to compare
- Ranks what to work on, worst first. Each session is told to target the top one that fits the day
Photos are optional. Skip them and there is simply no verdict; everything else works the same.
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