Modify Your Workouts in One Sentence (Not Five Menus)
Modify Your Workouts in One Sentence (Not Five Menus)
Most fitness apps hide modification three menus deep, then forget your change the next week.
This one doesn't have menus. You tell the coach what you need. The coach changes your program. Done.
That's not a marketing line. That's the entire interface for modifying anything: open Coach Chat, type a sentence, hit send.
Here is everything you can actually change and how to phrase it. (Coach Chat requires Standard or Concierge tier.)
The fastest way to modify anything
Open the Coach Chat tab. Type what you need in plain English. Hit send.
Examples that work:
- "My shoulder is acting up. Swap out overhead press for the rest of the week."
- "Move leg day from Monday to Wednesday."
- "Add an arm session on Saturday."
- "I'm cooked. Make this a deload week."
- "Cut my sessions to 45 minutes max this week."
- "Convert my push-pull-legs to upper-lower."
The coach reads your request, applies the right modification, and confirms what changed. Your program updates immediately. The next session you open reflects the change.
What you can change
Swap an exercise. The most common modification. Tell the coach which exercise is off and why. The replacement matches the same primary muscle groups, respects your equipment list, and works around your flagged injuries.
Reschedule a day. Move Monday to Wednesday. If Wednesday had a rest day, Monday's workout just slides over. If Wednesday had a workout already, the two days swap so nothing gets lost.
Add or remove a day. Add a new training day with whatever focus you want ("Saturday arms" or "Sunday conditioning"). Remove a day if you're busy. Frequency isn't locked to whatever you picked at onboarding.
Change the focus of a day. Convert "Upper Body" into "Chest and Triceps." Ask the coach to regenerate the exercises if you want the day rebuilt for the new focus.
Force a deload. Feeling shredded before your scheduled deload arrives? Tell the coach to make this week a deload. Volume drops, intensity softens, you come back stronger.
Adjust the whole week. Sometimes one exercise isn't the problem. The whole week is. "I'm exhausted, everything feels heavy, adjust everything." The coach runs the same weekly adjustment pipeline that fires automatically each Sunday, but it runs now, based on this week's actual signals.
Restructure your split. Push-pull-legs to upper-lower. 4-day split to 3-day. The coach handles the redesign and regenerates exercises for the new structure.
What the system won't let you change
You have wide latitude. But a few rules are enforced regardless of what you ask.
Injury contraindications are non-negotiable. If your profile flags your lower back, the coach will not swap in a deadlift just because you asked. It substitutes the closest safe alternative and tells you why.
Volume stays inside scientific landmarks. The system tracks weekly volume per muscle group and refuses to push you past your maximum recoverable volume. Even if you ask for "more biceps work," the coach caps the addition at what your recovery can handle.
Equipment constraints stick. If your gym is dumbbells and a pull-up bar, the coach won't add barbell squats no matter how much you want them.
Experience scaling holds. A beginner can't add a sixth training day. Frequency and complexity ramp with training age for a reason.
These guardrails run silently. You don't see them. You just notice the coach offering a safe alternative instead of granting an unsafe request.
Your history doesn't reset when you modify
This is the part that breaks every cheap fitness app.
You modify a program. The app loses your old history. You go back to do an exercise you swapped out three weeks ago and there's no log of your previous loads.
That doesn't happen here. Modifications layer on top of history, they don't erase it.
When you swap exercise A for exercise B, your weight and rep data for exercise A stays in your log. If you swap back later, the coach knows exactly where you left off. The replacement targets the same primary muscles, so your weekly volume per muscle group stays balanced. The weekly engine treats your modifications as intentional input, not noise to clean up.
Cheat sheet: phrases that work
| What you say | What happens | |--------------|--------------| | "Swap overhead press, my shoulder hurts" | Same-muscle replacement (often machine shoulder press or landmine variant) | | "Move leg day to Wednesday" | Monday and Wednesday swap; nothing lost | | "Add an arm day on Saturday" | New training day created with bicep/tricep work matched to your equipment | | "Drop Thursday this week" | Thursday's session removed for the current week only | | "Make this week a deload" | Current week's theme flips to deload, volume drops, intensity softens | | "I'm wiped, adjust everything" | Full weekly adjustment runs against your real data | | "Switch PPL to upper-lower" | Split restructured, exercises regenerated for the new format | | "Cut workouts to 45 minutes" | Exercise count or set count reduces to fit the time cap |
What to do next
Open Coach Chat. Type the one modification you've been meaning to make for weeks. Send it.
The change is live before you put your phone down.