Progression Styles (Advanced)

Tailored Training Approaches:

The progression style selector is available under "Advanced Options" when generating AI programs. Most trainers will never need to change the default.

Available Styles:

1. Keep It Simple (Default)

• Steady week-to-week progression • Gradually increases weight or reps each week • Best for: Most clients, general fitness, beginners • This is what most trainers do naturally

2. Vary Intensity Week to Week

• Alternates between heavier and lighter sessions • Example: Week 1 heavy (RPE 8), Week 2 moderate (RPE 6), Week 3 heavy (RPE 8-9) • Best for: Intermediate lifters, clients who plateau on linear progression • Prevents staleness and manages fatigue

3. Focused Training Phases

• Distinct phases with different training goals • Example: Weeks 1-3 volume accumulation, Weeks 4-6 intensity peak • Best for: Advanced athletes, competition prep, specific performance goals • Includes phase labels on week headers

Where to Find It:

1. Open the AI plan generation modal (either new plan or Next Block) 2. Scroll to "Advanced Options" and expand 3. Select your preferred progression style 4. Style is remembered for the current generation only

Recovery Week Toggle:

Also under Advanced Options, the "Include Recovery Week" checkbox adds an automatic deload as the final week of the program. When enabled: • Final week reduces volume by 40-50% • Intensity drops to RPE 5-6 • Same exercises, fewer sets • Default: ON for programs of 4+ weeks

Pro Tip: Start with "Keep it simple" for new clients. Only switch to other styles when you have a specific training reason.