Workout logging
Open On Deck and three workouts appear, drawn from your last few weeks of training and your recovery signals. Pick one, hit Start, and Coach Jamie logs the session as you go.
Free · Now on iPhone · Syncs Apple Health, Fitbit & Oura
Five steps
In the Train tab, tap On Deck. Three workout cards appear, each with a different intent: a Top Pick in coach blue, plus two alternates. Each card shows duration, total sets, and the warmup/work/finisher blocks the engine assembled.
A chip bar sits above the cards. Pick a Workout Type (Maintain, Progressive, Run, Yoga and mobility, Deload, Recovery), a Muscle Focus (Push, Pull, Legs, Upper, Lower, or any individual group), a Location, or toggle Rest day. The three options re-shape around the chips you tap.
One tap on the Start this workout button at the bottom of any card promotes it into the active workout view. Sortable blocks, per-set rows, weight and rep fields. Coach Jamie sits in a chat dock at the bottom of the screen.
Free-text the coach mid-workout, or hit a quick-action chip: Add a warmup, Add a finisher, Swapped the last exercise, Drop a set I'm gassed. Tick sets off as you complete them. Swap, reorder, or drop exercises freely.
Hit the Confirm & log button when you're done. The session writes to your history, your PRs update, and tomorrow's On Deck pulls from what you logged today.
What the engine actually reads
Your last roughly 14 sessions, what you trained, what you skipped, what you progressed on. The engine avoids repeating the muscle group you just hammered.
Wearable HRV and resting heart rate, last night’s sleep score, and the soreness slider from this morning’s wellbeing check. A poor recovery day nudges the options toward lighter work.
After roughly five to eight logged sessions, the engine has a clear read on what you actually do. By session fifteen, the three options feel personal.
Anything Lauryn has on file in your injury log filters the exercise pool. If your left knee is flaring, no jump squats appear.
A Familiar / Varied / Fresh chip sits above the cards. Familiar repeats what worked, Varied rotates within your style, Fresh pushes you into new movement patterns. Tune it any time.
If none of the three look right, ignore them. Open chat from anywhere and tell Coach Jamie what you want. He logs the session either way; On Deck is one of several entry points.
Why this beats a template
Most workout apps hand you a 12-week template and watch you abandon it in week three when life intervenes. Wellness Project does the opposite. On Deck starts conservatively, makes safe picks while it has no data, and gets sharper every session you log.
By the time you have a couple of weeks in, the three options feel like the workout you would have picked anyway, on a good day. It is not telling you what to do. It is summarizing the choice you would have made if you had time to think.
The free-text path is always open. If you already know what you want to do, just tell Coach Jamie. On Deck is for the days when you want the decision made for you.
FAQ
Free, no credit card, iPhone, Android, web
Wellness Project is informational software, not a medical product. AI advisors do not diagnose, treat, or prescribe; for anything clinical, consult a qualified clinician.
