The whole specification: how a block is built, how a muscle’s weekly volume is bounded, how a load is solved from a rating, and what the engine refuses to do on its own.
Goal, experience, days a week, session length, equipment, split, muscles to emphasise, injuries to work around. One tap builds days, exercises, sets, reps, rest, set structure and notes from a 306-exercise database — on your device, with no model call and no server round trip.
One to four phases, your weeks in each. Every phase carries its own volume factor, rep prescriptions, per-set RPE targets and the set structures it unlocks.
Turn on a deload phase and working sets halve at the same loads, every intensity technique and finisher is stripped back, and the reason is written on every exercise: hold last week’s weights, stop three to four reps short.
A weekly minimum, an optimal and a maximum recoverable set count for each of sixteen muscle groups, plus a cap on any one session. Change who the lifter is and the whole band moves.
Secondary movers count as half a set. Your rows and curls are not billed to your biceps as if they were separate training days.
Three sets on one movement for a beginner, four for an intermediate, six for advanced; isolations cap at four regardless. Spare volume goes to another movement, not a sixth set of lateral raises.
Edit by hand and it names it: below minimum, above optimal, past the weekly max, over the session cap, or two sessions closer together than that muscle’s recovery window.
RPE is a 1–10 rating of perceived exertion; reps in reserve is simply ten minus it. Drag it and watch the whole chain resolve.
Reps climb to the top of the range, then the load steps and reps reset to the floor. Three sessions stuck at the same weight triggers a 10% reset to rebuild momentum.
A compound carrying four or more sets gets a real load ladder — reverse pyramid for size, pyramid for strength — with every rung resolved from your own logged max.
Every number appears greyed inside the box with the reasoning behind it and one button to accept. Log no RPE and it deliberately holds the weight and tells you that is why.
Completed sets, weighted by the RPE you gave them, drain a per-muscle window — chest 36 hours, quads 50, hamstrings 56 — stretched by how much you did, your age, your sex, and whether the lift was axially loaded.
Two clocks per muscle: trainable at 90% of the window, fully recovered at 98%. The tick on each bar is the trainable line.
Private beta. One email when your spot opens, nothing else.