Thursday · Legs
- Warm-up Leg swings + bodyweight squats
- Work Goblet squat · 4×8–10 · 90s
- Work Split squat · 3×8 / side
- Work Romanian deadlift · 3×10
- Work Calf raise · 3×12
- Cool-down Couch stretch + hamstring fold
The weekly cycle
one honest loop — not a 12-week manifesto
1
Set it up
Name, experience, goal, gear, days, minutes, and anything that already hurts.
2
Get a week
A starter week lands immediately. Ask the coach to rebuild it when you want it sharper.
3
Train live
Open today. Log weight and reps. Rest on a timer. Finish with RPE and a note.
4
Review & level up
A coach’s-eye recap of what you actually did — then next week adjusts volume and load.
Today is the home screen
not a dashboard of charts you never open
The first thing you see is the session in front of you: the focus, the lift count, the minutes, and a single Start button. Rest days say rest. Finished days stay finished.
- A week strip for Mon–Sun so you know what is coming
- Session count, streak, and minutes already in the bank
- A short coach note that changes with the calendar
- Resume if you left a live workout mid-set
Features
everything that lives in the five tabs
Goal-matched plans
Strength, muscle, fat loss, endurance, or general fitness. Full body, upper/lower, or push/pull/legs — sized to the minutes you actually have.
Any equipment
Bodyweight, dumbbells, bands, or a full gym. Warm-up, work, and cool-down are picked for what is in the room, not a fantasy rack.
Live set logging
Weight, reps, extra sets, and a rest clock after each working set. The session stays on the device if you leave mid-lift.
Swap the lift
Knees arguing? Swap a movement for a cousin that hits the same muscle. The rest of the day stays intact.
Weekly review
A coach’s-eye recap of attendance, notes, and sticking points — then a clear next action for the week you are about to generate.
In-app coach
Ask for a warm-up, a substitution, a load bump, or form cues. The coach already knows this week’s plan and the last sessions you logged.
Progress that is honest
A four-week heatmap, a streak, personal records from logged sets, and a history with RPE and the note you wrote when you racked it.
Local-first, wallet-gated
Plans, logs, and chat live on the device. Entry is a Solana wallet on Solana Mobile. No account, no cloud diary, no ad network.
Train like a session, not a checklist
the work happens one lift at a time
Open the day and you are in the workout: current lift, the cue, the scheme, and the sets in front of you. Check a working set and the rest timer starts. Skip it if you are already warm.
- Warm-up listed first, then the working lifts
- Add a set when the day is going better than written
- Finish with how hard it was (RPE 6–10) and a one-line note
- Missed the gym? Mark the day complete from the plan if you trained offline
This week’s plan
matched to a 4-day strength block — yours will follow your calendar
MONPushM
TUEPullH
WEDRest—
THULegsH
FRIPushM
SATRest—
SUNCoreM
What the coach keeps
Each lift carries a muscle tag and a short cue — so you are not guessing lockout or depth when the clock is running. Injuries you typed at setup are treated as constraints, not flavour text.
Generate a new week from last week’s log: missed days stay missed. The answer is not “do six days next time.”
A coach that has read the log
not a generic chatbot taped to a timer
The Coach tab already knows your profile, this week’s split, and the last sessions you saved. Ask for a warm-up, a swap, whether to add load, or what to do when you are sore.
- Suggested prompts sit above the thread so you can start in one tap
- Weekly review writes a short recap you can keep and build the next week from
- If the network drops, you still get a usable local answer from the plan on device
Why Fitness Coach
built for people who train in real rooms
Adaptive, not static
Next week’s plan learns from this week’s log — attendance, notes, and the lifts you actually finished.
Realistic volume
Plans sized to your days and minutes. A 30-minute bodyweight week beats a 6-day bro split you will skip on Thursday.
No equipment excuses
A solid floor program is better than an abandoned gym plan. Swap any lift that does not agree with your joints.
Home floor
A pair of dumbbells or nothing at all. Full-body days you can finish before dinner, with cues that do not assume a rack.
Gym three days
Push, pull, legs. Log the bar. Watch the PR board move only when the sets were real.
Always traveling
Bands in a suitcase. The same weekly loop, a different room. The coach will swap the lift, not the habit.
Your training stays yours
Solana Mobile · local data · no account
Wallet to enter
On the phone, a Solana wallet opens the app. Connection is for identity at the door — not a feed of your lifts on-chain.
On the device
Plans, session logs, personal records, and coach chat are stored locally. Clearing the app clears the training diary.
No ad stack
No third-party advertising, no data brokers, no “create an account to save your workout.”
Questions
Do I need a gym?
No. Choose bodyweight, dumbbells, bands, or a full gym when you set up. The week is built from that choice, and you can generate a new week if the room changes.
What if I miss a day?
Leave it. Do not double up to “catch the week.” The review will see the gap and the next plan should protect quality, not invent extra volume.
Is this medical advice?
No. Fitness Coach is a training companion. Sharp or one-sided pain is a stop sign — swap the lift or talk to a clinician. The coach will not diagnose an injury.
Where does my data go?
Your plans and logs stay on the device. A Solana wallet is used to enter the dApp. See the Privacy Policy for the short list of what the dApp touches.
Who is it for?
Adults 18 and over who want a week they can finish and a coach that reads the log. Beginner through advanced — experience is a setup field, not a locked program.