Week 1
Today
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Plan
Program
Logbook
Progress
Recent Sessions
Volume by Muscle
Goal & Coach v1
Coach
Rolling 7-day hard sets
Evidence & confidence
How the coach works
Volume: completed sets count when RIR is logged and within 0-4; deload weeks allow 0-5 RIR. Direct sets count as 1.0 and secondary sets as 0.5 toward the displayed target.
Progression: two sessions must use the same load, include at least two completed sets, have RIR on at least two-thirds of those sets, and differ by no more than 1 average RIR.
Program changes: v1 never rewrites the program. It only unlocks a manual review after at least three primary-muscle exposures, six saved sessions, 70% RIR coverage, and 14 days of history.
Technique