Workout Programming Coach

You know that feeling when you walk into the gym and just... wing it?

You do your lifts. You maybe remember what you did last week. You pick a weight that "feels right." Maybe you write it in a notes app. Maybe you don't.

Six months later, you're not sure if you're stronger. You've definitely plateaued. And you have no idea why.

This is why most people stop making progress. They train hard, but they don't train smart. No tracking. No progression. No plan.

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What You Get

🏋️ A Coach Who Actually Pays Attention — This isn't a generic PDF program. It's an AI coach that learns your lifts, notices patterns, and tells you exactly what to do next. Missed a workout? It notices. Hit a PR? It celebrates. Sandbagging your RPE? It calls you out.

📊 A Dashboard That Does the Math — Log your sets, reps, weight, and RPE. The dashboard tracks volume trends, calculates progression, and shows you whether you're actually getting stronger (not just "feeling" stronger).

🎯 Progressive Overload on Autopilot — No more guessing when to add weight. The coach uses RPE feedback + volume landmarks (MEV/MAV/MRV) to tell you: "Add 5 lbs next time" or "Hold, you're pushing too hard" or "Deload week — you've earned it."

📝 Pain Tracking That Adjusts Your Program — Shoulder acting up? Log it. The coach automatically adjusts your progression recommendations. Mild pain = hold weight. Severe pain = consider substitute exercises. No more training through injuries because you didn't know better.

🏗️ Block Builder for Custom Programs — Not a one-size-fits-all template. Build your own mesocycles: pick your goal (strength/hypertrophy/fat loss), choose your split, set your frequency. The coach generates the program.

📅 Calendar View — See your training week at a glance. Know exactly which days are training days vs. rest days. Click any day to jump straight to that workout.

⚡ 5 Pre-Built Templates — Don't want to build from scratch? Load one of these in one click:

• Beginner Strength (3-day) — Learn the compounds, build a foundation
• Hypertrophy Basics (4-day) — Upper/lower split for muscle growth
• Hard Gainer Protocol (3-day) — Low volume, high intensity, maximum recovery
• Push-Pull-Legs (5-day) — Advanced split for serious lifters
• Fat Loss (4-day) — Metabolic conditioning + calorie burning

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How It Works

1. Install — One command. Takes 30 seconds. Dashboard runs locally on your machine.
2. Load a template (or build your own block)
3. Check today's workout — Dashboard shows exactly what's scheduled
4. Log your sets — Weight, reps, RPE. Takes 10 seconds per exercise.
5. Get progression recommendations — Coach tells you what to do next session
6. Repeat — Watch yourself get stronger week after week

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Who It's For

🔧 The Self-Coached Lifter — You don't have $200/month for a human coach, but you're tired of guessing. You want structure, accountability, and actual progress tracking.

📈 The Plateau Victim — You've been lifting for years but haven't PR'd in months. You need a system that forces progression instead of hoping it happens.

🧠 The Science Nerd — You actually care about volume landmarks, RPE autoregulation, and mesocycle periodization. You want a tool that speaks your language.

📱 The Data Person — You track everything else in your life. Your workouts deserve the same treatment.

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Who It's NOT For

• People who want a human trainer yelling at them (this is software, not a person)
• People who refuse to log their workouts (if you won't track, this won't help)
• Complete beginners who've never touched a barbell (start with a human coach first)

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Requirements

• OpenClaw installed (this is an OpenClaw persona + dashboard)
• Node.js 18+ (for the dashboard)
• 5 minutes for initial setup

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What's Included

• AI Coach Persona — Chat-based coach with evidence-based training knowledge
• Full Web Dashboard — Dark mode, mobile-friendly, runs locally
• 5 Program Templates — Ready to load and start training
• Block Builder — Create custom mesocycles in 4 steps
• Calendar View — Visual training schedule
• Progress Charts — Weight trends, volume progression, PR highlights
• Exercise Info Tooltips — Form cues and tips for every exercise
• Pain Tracking + Adjustments — Automatic program modifications based on feedback

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The Science Behind It

This coach is built on the RP Strength framework (Dr. Mike Israetel style):

• MEV → MAV → MRV — Volume landmarks that ensure you're doing enough to grow, but not so much you burn out
• RPE-Based Autoregulation — Rate your sets, let the system adjust
• Mesocycle Periodization — 4-6 week blocks with built-in deloads
• Double Progression — Hit rep targets → add weight → repeat

No bro-science. No guesswork. Just proven principles.

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Ready to actually track your progress? Install takes 30 seconds. Your future self will thank you.