Daily Training

Start & Test Day

First time only. You can change it later if needed.

Exercises

Toggle exercises you train. Use the catalog or add your own.
You can delete customs and reorder the rotation.

Add from catalog

Or create your own

Create

Rotation order

Tap ▲/▼ to move items (works on mobile and desktop).

Use recommended order

Personal Bests (auto from your log)

We prescribe from your best ever logged max (not your most recent).
New tests update these automatically.

Log a Test

Save Test

History & Backup

TL;DR

• Runs on a six-week rhythm with a lighter recovery week in the middle.
• Each day has a sensible workload cap so you don’t overdo it.
• Adjusts to your recent effort and automatically tones things down if you’re fatigued.
• Sundays are test days; Saturday and Monday ease off those muscles so you’re fresh.
• On your very first day, you’ll always get a light “Starter Day,” never a blank plan.
• Prescriptions scale from your best-ever PRs, so training grows with you.

What the Scheduler Actually Does

• Categories: vertical pull/push, horizontal pull/push, hinge (glutes/legs), core, conditioning.
• Targets: 3 touches per category per week (Sunday tests count).
• Intensity envelope: Each cycle week sets available H/M/L; Week-4 has no Heavy.
• Daily budget: Fills the day by cost (H=2.0, M=1.0, L=0.5) up to 5.0 + 0.5 slack.
• Fatigue rules: Heavy/Medium/Light raise fatigue by 2/1/0.5; each day decays by 1. High fatigue prunes Heavy/Medium automatically.
• Test handling: Sunday tests are pre-counted as Heavy; same categories are limited to Light/skip on Sat/Mon.
• Round-robin selection: Within a category, exercises rotate fairly; a week offset prevents the same start every week.
• Coverage pass: If a category is short of 3 touches, the app sprinkles extra Light sets where there’s room.
• Progression math: Prescriptions use your best-ever PR (with up to +10% stale creep) or ramped baselines (≈+5%/8-weeks up to 1.5×).

How to Use

1. Pick a start date: In Settings, choose any date (we snap to the next Sunday for tests) → Save Settings.
2. Select exercises: Toggle chips for what you train. Add more from Catalog or create Custom items.
3. Delete items: Uncheck an exercise to reveal its Delete button (defaults can be deleted once unchecked).
4. Order/rotation: Use ▲/▼ to rearrange; click Use recommended order to reset smart defaults.
5. Train the plan: Open Plan daily. It shows grouped patterns and prescriptions (Heavy/Medium/Light).
6. Log tests: On Tests & PRs, pick the date (usually Sunday), enter max results, add optional notes, then Save Test.
7. Back up data: History → Export to download a JSON. Use Import to load it on another device.
8. Reset if needed: Press R twice to wipe local data and start fresh (export first if you want a backup).

Tip: Delete appears only when an exercise is unchecked. This prevents accidental removal of active items.

FAQ / Tips

• Why did today feel light/heavy? Fatigue, envelope limits, and daily budget interact. If you tested Sunday, expect lighter Sat/Mon in those categories.
• Do I need to train all 6 days? No. The plan adapts as you go. Consistency wins; the coverage pass helps you hit weekly targets.
• PR vs. most-recent: Prescriptions use your best ever performance, not the last one.
• Where is my data stored? In your browser (localStorage). No server accounts. Use Export/Import for backups or switching devices.