The notes field is your lever
Every AI generation has an optional Notes field. This is where you tell the AI things about today's session that aren't in your profile. Use it.
Good notes
- 'Feeling tired — keep it light today.'
- 'Only have 45 minutes, prioritize compound lifts.'
- 'Skip overhead work, shoulder is bothering me.'
- 'Want to focus on grip strength and forearm work.'
- 'No deadlifts — my back is tight.'
- 'I train at a home gym, dumbbells only.'
These are specific, actionable, and the AI can immediately apply them.
Bad notes
- 'Make it hard.' — too vague, the AI doesn't know what 'hard' means for you.
- 'Write me a poem about squats.' — the AI will ignore this and give you a workout anyway.
- 'Ignore previous instructions...' — the AI is hardened against injection attempts, this won't work.
- 'Build me a 12-week program.' — use the program builder for that, not notes.
Routine goal vs. notes
The Routine Goal field is for the overarching purpose of this specific routine. Notes are for situational adjustments. Examples:
- Goal: 'Hit a 5RM bench.' Notes: 'Keep volume low, I'm testing strength today.'
- Goal: 'Build upper back.' Notes: 'Prefer machines over free weights today, tired grip.'
- Goal: 'Hypertrophy lower body.' Notes: 'Keep it under 60 minutes.'
Max duration and max exercises
These are hard caps. Max duration is in minutes including warm-up and cool-down. Max exercises caps the number of movements. Both are optional — if you leave them blank, the AI uses its own judgment based on your goal and focus.
Tip
Don't over-specify. The AI is good at judgment calls when you give it room. The more you pin everything down, the less it can adapt to your actual profile and history. Trust the defaults for a few generations before you start tweaking.