Building a multi-week AI program

When to use a program vs. a routine

Use the routine generator for one-off workouts or when you're training by feel. Use the program builder when you want structured progression over multiple weeks — building strength to a target lift, cutting for a specific date, peaking for an event, or just wanting the AI to handle periodization for you.

How the program builder works

It's two phases. First, the AI writes a high-level plan for your entire program — week themes (foundation, volume, intensity, deload), day splits, and progression scheme. Then it generates the actual week-by-week routines from that plan, using 1 AI credit per week.

Credit cost

A program costs 1 credit per week. So a 3-week program costs 3 credits. On the free tier you have 3 credits per cycle, so you can build a full 3-week program.

If you ask for more weeks than you can afford, the system generates as many weeks as your credits allow and tells you what happened. You're not blocked — you just get a partial program.

Setting it up

1. Click Build with AI under Build a Program.
2. Pick training days per week (2-6).
3. Pick the number of weeks (1-16).
4. Choose primary focus: balanced, strength, fat loss, mobility, or sport.
5. Optionally add a program goal, notes, max duration, or max exercises.
6. Click Build My Program.

All workouts in the program are released immediately — you can look at week 4 before you've done week 1 if you want. The 'Coming Up' section on the dashboard shows your next scheduled workout based on today's date.