Athlete / Client Name & Email
Whatever you put in the name field is
personalized into every delivered file — the PDF
cover ("Jane Doe's Program"), the email subject, the .txt header,
and the .txt header. The email is where everything gets
sent.
Tip: For 1:1 clients use their actual name. For
product programs use the program name (e.g. "ForgedHP 6-Week
Hybrid Base").
Program Type
Track-Based - Follows a track template (Tactical,
Hybrid, GPP, etc.). Programming logic is preset by the track.
Mission-Specific - Built around a specific event
or test (ruck march, fitness assessment, hunting trip prep). The
AI biases everything toward that mission.
Custom (1:1 Client) - Fully bespoke programming
for an individual client. The AI defers first to the Goal,
Additional Notes, and Previous Workout fields, treating the Track
as a hint rather than a hard rule. Use this for your 1:1
programming clients.
Track
Tactical - Military / first-responder prep.
Carries, unilateral, durability under load, Zone 2.
Hybrid - Strength + endurance balance. For
runners who lift, lifters who run.
GPP - General physical preparedness. Balanced
strength, conditioning, mobility.
GPP Lite - Same programming logic as GPP, but
bounded by minimal equipment — bodyweight, DBs,
KBs, bands, sandbags, pull-up bar. No barbells, no machines, no
cables. Volume and intensity are not reduced — the AI just
substitutes equipment-appropriate movements.
Cycle Type
Microcycle (1 wk) - Quick one-week pull. Use for
testing, deload weeks, or one-off sessions in a specific phase.
Mesocycle (4–6 wks) - A standard training block.
The most common choice - most athletes run mesocycles back to
back.
Macrocycle (3–6 mo) - Full multi-month plan. For
preseason / offseason / event prep with auto-sequenced phases.
Duration
Options auto-adjust based on the Cycle Type you chose:
- Micro: 1 week (locked).
- Meso: 4, 5, or 6 weeks.
- Macro: 12, 16, 20, or 24 weeks.
Phase
Accumulation - Volume building. Moderate
intensity (RPE 6-7). Tempo work, structural durability. Use early
in a block.
Intensification - Heavier loads, fewer reps (RPE
7-9). Use mid-block to convert accumulated volume into strength.
Peak - Max effort, low volume. Sharpen movements
for a test or event. Use late in a block.
Deload - 40-60% volume drop, low intensity.
Recovery week. Place at the end of a block or after high-stress
events.
Note: Disabled for Macrocycles and for Mesocycles
when "AI sequences phases" is selected - the agent handles
sequencing automatically.
Phase Handling (Meso only)
I pick the phase - All weeks run the phase you
chose, with progressive overload week to week (more volume in
Accumulation, more load in Intensification, etc).
AI sequences phases - Agent cycles Accumulation →
Intensification → Peak → Deload across the meso. Typical pattern:
- 4 wks: Accum / Accum / Intens / Deload
- 5 wks: Accum / Accum / Intens / Intens / Deload
- 6 wks: Accum / Accum / Intens / Intens / Peak / Deload
Training Days / Week
How many sessions the athlete trains. 3 for time-limited, 4 is the
sweet spot for most goals, 5-6 for high-volume blocks.
Equipment
Free text. Be as specific as you can - the AI
honors detailed lists better than vague statements.
Generic: "Full commercial gym"
Specific: "Home gym: barbell +
rack, DBs to 50lb, KBs 16/24/32kg, pull-up bar, bands. No cable
machine."
Minimal: "Bodyweight + one 24kg KB
+ a doorway pull-up bar."
Tip: When in doubt, list what you HAVE rather
than what you don't.
Goal
The outcome the athlete is training for. Durable across the whole
program - shapes exercise selection and the priorities the AI
optimizes.
Strong: "Build aerobic base and
structural durability for tactical performance under load."
Weak: "Get fitter."
Tip: Be outcome-focused. Mention specific
modalities you want emphasis on (carries, Zone 2, unilateral,
etc.).
Additional Notes
Anything that should affect programming but doesn't fit other
fields. Examples:
-
Injuries or restrictions ("left shoulder impingement, no
overhead press")
- Time constraints ("60 min max per session")
- Preferences ("athlete hates burpees, loves carries")
-
Recent training history ("just finished a strength block, ready
for hypertrophy")
Previous Workout / Phase
Upload the prior program (PDF or .txt) when you want to
chain phases together. The AI reads the file,
identifies the phase / load / volume / exercise patterns, and
designs the next phase with appropriate progression.
Tip: Re-upload the PDF or .txt this builder
already delivered for that athlete — both are read cleanly.
Use cases:
· "Athlete finished an Accumulation block, now write
Intensification."
· "Same template as last meso but as a deload."
· "Continue this Hybrid program but bias toward more running."
Accepted files: PDF and .txt. Text-based PDFs
(like the ones this builder produces) read perfectly; scanned or
photographed PDFs won't, since those are images.
Session Request
Scope of this generation. Different from Goal - it
controls what to produce right now, not the long-term outcome.
Default: "Generate one full week
of training based on the inputs above."
Targeted: "Just regenerate Day 3
as a conditioning-only session."
Variant: "Same as last week, but
with a deload."
What You Get
Each submission delivers files to the athlete's inbox in ~60-90
seconds, all personalized with the client's name:
-
Branded PDF - Cover page + one page per
training day.
-
Plain text (.txt) - Same content. Designed to
re-upload into this form for the next phase.
