How this works (quick)
Logging: write sets as weight x reps (e.g., 60x10 / 60x9).
Performance chip: Highly Progressive / Progressive / Maintaining / Temporary Setback — based on volume/weight/reps vs. your previous comparable session (same gym).
Progression: add a rep or small load with full ROM & control; if form slips, hold or reduce.
Export: copy the plan, copy JSON, or send to your Logbook Google Sheet.
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.
Starter advice (appears after generation):
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):
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.
Starter advice
For the first 4–8 weeks we recommend emphasizing more isolated, machine-based
movements (e.g., chest press, row machine, pulldown, leg extension/curl, lateral raise).
This reduces coordination demands, makes it easier to feel the target muscle, and helps you
practice full ROM and controlled tempo. Gradually introduce more free-weight compounds as
your control and confidence grow.
How it works
Answer a few questions.
Edit your plan on the web.
Log sessions in Google Sheets.
The system handles progression and feedback.
Starter advice (appears after generation):
Favor machine-based/isolation work for 4–8 weeks to learn control & ROM, then re-introduce more free-weight compounds.
🟢 Highly Progressive
🟢 Progressive
🟡 Maintaining
🔴 Temporary Setback
Your sheet stores the exact label (no “Invalid” flicker) and a note with the comparison detail.
