AI workout plannerCoach chatYou approve every change
A coach that
reads your
log.
Four answers get you a first week. After that, the coach sees every set you log, your records and your injuries. Tell it what changed and it sends back a new plan. You decide whether to save it.
Tell it what
changed.
The coach answers in cards, not essays. A change to your plan comes back as the whole week, with every moved or swapped session marked.
Missed Monday? Say so, and the coach reshuffles the rest of the week. A sore knee works the same way. It goes on your profile, and the moves that load it come out.
Neither card touches your saved plan. They sit in the chat until you tap Save as my plan.
What the coach
believes.
The coach is a language model with rules around it. Some rules live in its instructions. The ones that matter most are checked by code before a plan reaches you.
- 01
Plans are drafts.
Your week will change. The coach treats every plan as something to revise when your schedule or body says so.
- 02
You hold the pen.
Every change arrives as a plan card. Nothing replaces your saved plan until you tap save.
- 03
Injuries are hard limits.
Mention a sore shoulder once. It is saved to your profile, and later plans work around it and say what they left out.
- 04
Dislikes stick.
Say you hate burpees and they stop appearing. The coach stores it as a rule, and the plan checker sends back any plan that breaks it.
- 05
Real moves only.
Every exercise comes from the 759-move catalog or your own custom moves. The server rejects any id it can't find.
What it reads
every message.
A chatbot without your history gives generic advice. Each time you send a message, SURGE attaches your training state, so the coach answers about your week and not an average one.
You can see and edit the same facts yourself. The profile lives on the Progress screen and the plan on My Plan.
Fixed plan or
a coach?
A fixed program works until week two goes sideways. The difference is what happens after that.
| Feature | Fixed program | SURGE coach |
|---|---|---|
| Built from your answers | No | Goal, days, kit, experience |
| Handles a missed day | You rework it | Ask, then save the new week |
| Knows your injuries | No | Saved on your profile |
| Reads your logged sets | No | Sets, RPE and records |
| Changes without asking | Never | Never. You tap save. |
Keep reading
Fair
questions.
How does the AI workout planner build my first week?
You answer four questions about your goal, training days, equipment and experience. The coach turns those into a full week with exercises, sets, reps and rest. It may ask one short follow-up first, such as whether anything hurts.
Will it change my plan without asking?
No. Every change arrives as a plan card in the chat, and your saved plan stays as it is until you tap Save as my plan. The weekly review works the same way and only proposes tweaks.
What happens when I mention an injury?
The coach saves it to your profile and treats it as a hard limit. Later plans avoid moves that load the area, and the coach says what it left out and why.
How many coach messages do I get?
Signed in on the free plan, you get 15 coach messages a day. Logging, plans, templates and charts never count against that limit.
Can I edit the plan myself?
Yes. My Plan has a full editor for days, exercises, sets, reps and rest. The coach works from whatever you saved last.