Set up
Equipment, position and the safest place to begin.
Available in private beta
Know the movement.
Record the truth.
A normal prescribed exercise should not force you to leave the app. Coach Alan keeps the guide, live set controls, comparable history and safety options together—then explains what the evidence has, or has not, earned next.
Request early accessHalf-kneeling dumbbell press
3 sets of 8 repetitions each side at RPE 6–7.
How to do thisHistory
8Set 18Set 28Set 3
The exercise guide
Useful before
more media.
Written guidance works now. Original Coach Alan start/finish schematics are published for prioritised strength movements. If verified media is unavailable, the app says so—it does not display an invented video or placeholder.
Perform
A short sequence that explains the movement without sending you elsewhere.
Coach
Useful cues, common mistakes and what good execution looks like.
Adjust
An easier option, a harder progression and the equipment boundary.
How a workout works
Calm in the moment.
Precise underneath.
Brief
Why today, session purpose, equipment and every exercise before starting.
Execute
One exercise at a time, quick set taps, exact per-set detail when wanted, rest and safety controls.
Review
What was completed, what changed, the source of any record and what the next session should learn.
CANONICAL PRESCRIPTION
Three planned sets means three controls and three saved results.
Shorter or recovery alternatives can deliberately reduce the set count. When that happens, the visible prescription is rewritten from the final executable sets before the athlete sees it.
- Advanced setsWarm-up, working, back-off, drop, AMRAP, timed and distance work stay explicitly labelled
- One-off trainingBuild or reuse an exact-date workout without rewriting the repeating programme
- Protected historyAll results still use the same accepted logger; started and completed work is not silently rewritten
Progression with a reason
Comparable work first.
Then the smallest useful change.
Coach Alan matches the same movement conservatively, keeps planned and actual sets side by side, and uses completion, effort, readiness and injury context to explain one bounded next step. A historic PB is useful context, but it is not treated as a current working set.
No comparable completed work means no invented progression.
Incomplete, modified or near-limit work stays stable.
Only where the current programme range allows it.
Only after complete work at controlled effort.
Pain, recovery or materially incomplete work takes priority.
No automatic maximum attempts.The saved programme, equipment access, readiness and injury rules remain authoritative.
Strength A / B / C
Variation with a reason.
Not random exercise roulette.
Stable session families rotate emphasis across squat, hinge, push, pull, single-leg work, carries and trunk control. Equipment access remains a hard constraint across generation, adaptation and substitution.
Records with provenance
A number is not a record
without its source.
Coach Alan distinguishes measured workout results, athlete-reported historical PBs and calculated estimates. Estimated one-rep maxes remain labelled as estimates, and an old PB does not silently become today’s prescribed load.
Private beta