Bodyweight exercises+

• →Bodyweight exercises use your logged bodyweight as part of the training load.
• →Extra load is added to the bodyweight estimate, while assisted load is subtracted from it.
• →Different variations can use different bodyweight portions, so a push-up, squat, lunge or assisted pull-up can be handled differently.

Main exercises+

• →Main exercises represent the core work of the session.
• →Use them to mark movements that should receive extra focus in planning, review and training context.

Effort+

• →Effort helps describe how hard a set felt.
• →Use quick labels like Easy, Normal, Hard or Failed.
• →Use RPE or RIR when you want more precise set feedback.

Cycles and phases+

• →Cycles keep training changes organised while preserving long-term context.
• →Phases describe the training focus behind the plan, such as Maintain, Build Mass, Cut, Build Strength or Recomp.

Deload+

• →Deload helps reduce training pressure when needed.
• →You decide whether to accept the deload plan or adjust the current plan manually.
• →After deload, you can return to the original plan or continue with an adjusted cycle.

Coach+

• →Adaptive Coach explains training patterns while keeping every decision under your control.
• →Coach can highlight signals like training pressure, recovery context, progression opportunities or plan changes.
• →Coach can suggest changes to weight, sets, reps, deload and return-week planning.