Programs are assembled from your onboarding inputs: goal, experience, days per week, session length, equipment access, limitations, and preferences.
Why it matters
Transparency reduces anxiety about “black box” programming. You should know what inputs drive volume, split, and exercise selection.
How to use it
- Complete onboarding honestly — the model cannot infer unstated injuries or schedule limits.
- Review the generated week before your first session; swap exercises that do not fit your gym.
- Update inputs when your schedule or goals change materially.
Tips
- If two exercises overlap in purpose, prefer the variation you can execute with excellent technique.
- Use notes for gym-specific constraints the generator cannot see (busy peak hours, fixed machines).
Related features
Discover adjacent workflows — PlateLoad gets more valuable when pieces connect.
- Regenerating Programs and limitsRegeneration produces a fresh Program version from your current profile. Free accounts include a capped number of generations per month; Premium unlocks unlimited regeneration.
- Editing your ProgramSwap exercises, reorder days where supported, and remove items that do not fit your facility — edits are yours to own before the next regeneration.
- Adaptive adjustments (Premium)Premium adaptive logic reviews recent completion, RPE, and plateau signals to suggest load or volume nudges — not random variation.