AI COACH · WEEK 3

Build with
intention.

Your adaptive plan balances progressive training, recovery, and simple whole-food nutrition.

Start workout 48 min · Moderate

TODAY'S FOCUS

PrimaryChest

SMART TRAINING

Choose your focus

Plan adapts as you train

Upper chest

Incline press

4 sets × 10 reps

Stretch

Cable fly

3 sets × 12 reps

Burnout

Push-up finish

2 sets × max reps

FUEL THE WORK

Today's nutrition

2,013kcal

1,640 consumed · 373 remaining

Protein

156g

Carbs

248g

Fats

68g

12-WEEK ROADMAP

Foundation phase

Master movement quality now. Volume increases once your form and recovery scores stay consistent.

3W3

4W4

5W5

6W6

COACH NOTE

“Your pressing strength is up 8%. Keep today's final reps controlled.”

2.1 LWater

+ 250 ml

7h 42mSleep

Good

7,840Steps

78%