What workout splits are supported?

The platform generates Push/Pull/Legs (PPL), Upper/Lower, and Full Body splits tailored for 3 to 6 days per week based on your available equipment.

How does the 1RM calculator work?

It computes your One-Rep Max simultaneously across four gold-standard exercise science formulas: Brzycki, Epley, Lander, and Lombardi, providing a reliable consensus estimate along with percentage loads.

Can I use the gym coach offline?

Yes! While online AI queries use credits for deep custom analysis, an offline clinical sports science engine provides instant biomechanics advice when disconnected.

Home AppsAI Fitness & Gym Coach

AI Credits: 1000

AI Fitness & Gym Coach

Name: AI Fitness & Gym Coach
Availability: InStock
Rating: 4.9 (284 reviews)

Standalone Platform

Scientific workout splits, 1RM calculator, TDEE macros & AI gym coach

AI Fitness & Gym Coach Platform

Science-backed training splits, 1RM calculators, TDEE macros & AI coaching

AI Credits: 1000

Scientific Workout Split Architect

Configure your split type, weekly frequency, equipment, and primary stimulus.

Split Style

Days / Week

Target Goal

Equipment

4-Day PPL Program (4 Days)

Day 15 Exercises

Push A

Chest, Shoulders & Triceps (Heavy)

Barbell Bench Press4 × 8-10

Chest•Rest: 90s

Cue: Retract scapula

Incline Dumbbell Press4 × 8-10

Upper Chest•Rest: 90s

Cue: 30-degree incline

Overhead Barbell Press (OHP)4 × 8-10

Anterior & Lateral Deltoids•Rest: 90s

Cue: Squeeze glutes and quads

Overhead Barbell Press (OHP)4 × 8-10

Anterior & Lateral Deltoids•Rest: 90s

Cue: Squeeze glutes and quads

Cable Tricep Rope Pushdown4 × 10-15

Triceps•Rest: 90s

Cue: Spread rope ends apart at bottom

Day 24 Exercises

Pull A

Back, Rear Delts & Biceps

Conventional Barbell Deadlift4 × 8-10

Back & Posterior Chain•Rest: 90s

Cue: Hips hinged, chest upright

Lat Pulldown4 × 8-10

Lats•Rest: 90s

Cue: Drive elbows straight down towards pockets

Bent-Over Barbell Row4 × 8-10

Upper Back & Lats•Rest: 90s

Cue: 45-degree hip hinge

Barbell Bicep Curl4 × 10-15

Biceps•Rest: 90s

Cue: Pin elbows to torso

Day 33 Exercises

Legs A

Quads, Hamstrings & Calves

Barbell Back Squat4 × 8-10

Quadriceps & Glutes•Rest: 90s

Cue: Brace core with Valsalva

Romanian Deadlift (RDL)4 × 8-10

Hamstrings & Glutes•Rest: 90s

Cue: Push hips back until deep hamstring stretch

Dumbbell Walking Lunges4 × 8-10

Quads & Glutes•Rest: 90s

Cue: 90-degree bend at both knees

Day 44 Exercises

Push B

Chest & Shoulder Hypertrophy

Incline Dumbbell Press4 × 8-10

Upper Chest•Rest: 90s

Cue: 30-degree incline

Barbell Bench Press4 × 8-10

Chest•Rest: 90s

Cue: Retract scapula

Overhead Barbell Press (OHP)4 × 8-10

Anterior & Lateral Deltoids•Rest: 90s

Cue: Squeeze glutes and quads

Cable Tricep Rope Pushdown4 × 10-15

Triceps•Rest: 90s

Cue: Spread rope ends apart at bottom

Loading app...

Included Platform Features & Tools

Comprehensive capabilities built into this standalone platform.

Scientific workout split architect (PPL, Upper/Lower, Full Body)

Dynamic exercise database with form cues & equipment filtering

Live session logger with automatic rest countdown timer

Multi-formula 1RM Matrix (Brzycki, Epley, Lander, Lombardi)

Percentage rep load table (100% to 65% 1RM)

Mifflin-St Jeor TDEE & macro target studio with water tracking

AI strength & biomechanics coach with credit system

Offline fallback sports science guidance

Export & copy complete training splits