No. The default when you tap Plan Workout is a chat with Coach Jamie: describe what you want and he drafts it. On Deck's three-option picker is one tap away any time. Open it directly, or tap View Pre-sets from the chat.

There's no quiz or wizard step where you declare a training style upfront. Early on, before you've logged much, both Jamie's drafts and On Deck's three options lean conservative and generic. As you log real sessions, they're built from that history instead: what you've actually trained, skipped, and progressed on. It keeps updating with every session, with no point where it stops.

Tap a filter chip to constrain the pool by Workout Type, Muscle Focus, or Location, and the three options regenerate. Or hit the Variety chip (Familiar, Varied, Fresh) to shift the rotation. Or skip the picks entirely and free-text Coach Jamie what you want.

Yes. The active workout view is fully editable. Drag blocks to reorder, swap an exercise, add a finisher, drop a set, change reps or weight on any logged set. The plan is the starting point, not a contract.

Yes. The Workout Type chips include Run, Yoga and mobility, Deload, and Recovery alongside the strength types. The pool adapts based on what you have logged historically. Pure runners get run-heavy options; mixed-modal athletes get a balanced rotation.

Tell whichever chat you're in what you did, e.g. "bench 185 for 5, 5, 4; pull-ups 8, 7, 6; done," and it saves as a session. For anything more involved, open the dedicated Log Workout chat: it can read your own history, so "same as last Tuesday, 10 lb heavier on the bench" is a complete answer on its own. It's also where a workout your watch synced with no exercise detail gets filled in. Tap Add details on that session from the dashboard, describe what you did, and Save writes real sets onto it without creating a duplicate.