The AI workout planner that keeps planning after day one

What an AI workout planner should actually do

• A plan for your gym, your days and your goal

  Ask Coach for a plan in plain words: four days, muscle first, a home gym with dumbbells to 50 lb. Your equipment list keeps every exercise and swap inside what you own. Under Start empty workout, AI generate workout builds a single session from a sentence.

  

• Answers from your log, not a generic template

  Coach reads your history, so "why has my bench stalled?" gets an answer about your bench. Importing from Hevy, Strong or FitNotes gives it your past training from day one.

  

• Every weight explained

  Tap any suggested load for Why this weight: what it was worked out from, and what held it back if it didn't go up. The rules are written out in how RIRLift picks your next weight.

  

• Nothing changes until you say so

  A plan, a shortened session or a swapped machine arrives as a preview with Apply changes or Adjust. You can review, edit or remove anything Coach remembers about you.

• It keeps adapting after week one

  A generated plan goes stale the moment you start lifting. Here, each session's weights come from your last one: double progression between sessions, small corrections between sets.

• Bring your own AI if you prefer

  With Pro you can connect Claude or ChatGPT to read your training and draft programs that you review in the app. You can also build a full program on a computer in the web planner and import it.

A Coach-built plan, from the first session to the first stall

Session 1: a 3-day plan Coach built, every lift new

You asked for three full-body days at a commercial gym. You've lifted a little but never logged these lifts, so each starts as an Estimate and the first set is as many good reps as you can.

Exercise	You logged	Next session	Why
Barbell Back Squat	95 lb (Estimate), 14 reps, nothing left	110 lb × 6–10	14 reps to failure at 95 lb converts to about 110 lb for 6 reps with 2 left.
Incline Dumbbell Press	25 lb pair (Estimate), 17 reps, nothing left	30 lb × 8–12	The estimate was light on purpose. One set measured you; the rest of the session uses the real number.
Lat Pulldown	70 lb (Estimate), 15 reps, nothing left	80 lb × 8–12	Converted to 8 reps with 1 left, rounded to the stack.

You typed one request and never looked up a weight. Session 2 opens with these numbers filled in.

Week 4: where a one-off plan would go stale

Same plan, a month in. A static plan would still show week 1's numbers. Here each lift has moved at its own speed.

Exercise	You logged	Next session	Why
Barbell Back Squat	135 lb, 10 / 10 / 10 reps, 2 left	140 lb × 6	Every set reached the top of 6–10: one step up and the rep target resets to the bottom.
Incline Dumbbell Press	40 lb, 12 / 11 / 10 reps, 1 left	40 lb × 11	The weakest set hit this session's target of 10 but not the top of the range, so the weight holds and you aim for one more rep.
Lat Pulldown	Set 1: 100 lb × 12, 3 left (planned 1) · sets 2–3: 105 lb × 12 / 12, 1 left	110 lb × 8	Set 1 was easier than planned, so set 2 went up: 100 × 44 ÷ 42 ≈ 105. Both sets at 105 reached 12, the top of 8–12: one step up, reps back to 8.

The plan stayed the same. The weights inside it changed because your sets did.

Week 7: one lift stops moving

The incline press has sat at 40 lb for three sessions without a new rep. You open Coach and ask why.

Exercise	You logged	Next session	Why
Incline Dumbbell Press	40 lb × 10 / 10 / 9, three sessions running	35 lb × 8–12, if you tap Deload	Three sessions with no new rep is a stall. The recap suggests about 10% lighter, rounded to your dumbbells. Not yet keeps 40 lb.
Barbell Back Squat	155 lb, 8 / 8 / 7 reps, 2 left	155 lb × 8	Not a stall: the weakest set missed this session's target of 8, so weight and target both stay.

Coach's answer points to the same numbers you see in the log. You decide whether to step back.

Ready-made plans to start from, or to hand Coach

• The best workout routine for the days you can train

  3 days a week: full body

  The plan the examples above follow: three full-body days, squat, incline press and pulldown up front.

  3× a week · 51 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout plan for muscle gain, for where you are now

  Past a year of lifting, gains have stalled

  A year in and stuck? Four days with more weekly sets. Ask Coach to tailor it to your gym.

  4× a week · 76 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout routine for the days you can train

  4 days a week: upper/lower

  Four days, every muscle twice a week. A sensible next step once three days feels easy.

  4× a week · 68 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Tell it your equipment first

  Pick what your gym or garage actually has. Plans Coach builds and every swap stay inside that list, and the swap picker shows the weight a replacement would start at.

• Ask in plain words

  "Build me four days for bigger shoulders." "Shorten today, I have 35 minutes." "Swap the leg press, it's taken." Each comes back as a preview to apply or adjust.

• Give the plan a finish line

  Set a program as a journey, such as week 3 of 8, and Coach shows where your main lift is headed by the end.

• Choose how hard it pushes

  Settings has three paces: Steady, Standard and Push. With Ask first, next session's weights show on the recap and only save when you confirm them.

• Check what Coach remembers

  Coach keeps notes from your conversations so you don't repeat yourself. Review, edit or remove any of them.

Questions

Read next

• How RIRLift picks your next weight

  The exact rules behind every number Coach suggests.

• Connect your AI to RIRLift

  Set up Claude or ChatGPT to read your training and draft programs.

• The best workout routine for the days you can train

  Full-body, upper/lower and push/pull/legs plans to start from.

• Progressive overload workout plan

  The part most generated plans skip: what happens after week one.

• What is RIR (reps in reserve)?

  The one number you log that lets the planner adapt.

More ways lifters use RIRLift

• The workout planner app where your plan keeps up with you

  Build your week on a laptop or with Coach, give it a finish line, and let the weights follow your sets.

• The progressive overload app that decides your next weight

  Next weight and rep target set from your weakest set, corrected between sets, with stalls caught early.

• The workout app for intermediate lifters whose gains have slowed

  Progression past the beginner stage: jumps sized by RIR, stalls caught early, and years of history imported.

Every lifter and goal