Hand the AI your goal, experience, exact equipment, weekly availability, and any injuries, and get a structured 7-day training block with named exercises, sets, reps, rest, progression, and rest days built around the time you actually have.
Open it in Prompt Dock — free prompts run instantly; premium prompts are included in Explorer and Master.
Enter your stats, activity level, and body-composition goal and get your TDEE worked out step by step, a calorie target, a macro split with rationale, a realistic sample day, and food-first strategies for hitting protein.
Name an exercise, describe what you're doing and what feels off, and get cueing organized into setup, execution, breathing, the common mistakes for that lift, and a self-check you can use mid-set without a mirror or coach.
Paste 4-8 weeks of training logs and get a blunt, data-cited analysis: what improved, what plateaued, your real session-completion rate, your top wins and top issues, and the specific changes to make in your next block.
Tell the AI where you're tight, how much time you have, and your space limits (no floor at the office), and get a daily mobility routine targeting hips, thoracic spine, shoulders, and neck — with clear instructions and breathing cues.