How the Self-Coaching Plan works
Pick a goal and training frequency, choose Gym or Home, then generate your plan. You can reorder exercises and rotate Alternatives on the web. When you export, your Google Sheet tracks sessions and shows a performance chip so you instantly know if you’re trending up.
What happens when you click Generate
- We load a curated exercise library that matches your goal (Gym/Home) and weekly frequency.
- We assemble days with a sensible exercise order and attach Alternatives to every item.
- If “Prefer machines” is on, the first 4–8 weeks bias to isolation/machines for safer skill-building.
- Editing & swaps happen on the web (Generated Training). The Google Sheet is for logging and reports.
Favor machine-based/isolation work for 4–8 weeks to learn control & ROM, then re-introduce more free-weight compounds.
How the performance chip works
- Each session gets graded vs your last comparable session in the same gym.
- We look at total volume, top set weight, and max reps across your sets.
- Result is mapped to one of four chips (DV-safe text):
Your sheet stores the exact label (no “Invalid” flicker) and a note with the comparison detail.
Auto-fill & logging basics
When a session is synced from the web — or when you paste performed sets (e.g., 60x10 / 60x9) — the log row can
auto-stamp the Date and compute Performance vs your last comparable session in the same gym.
If the exercise differs from the last comparable one (e.g., you switched to an Alternative), that day is scored as
Maintaining (score 0) to avoid false negatives. Next time with the same exercise, it will compare normally.
