FORGE

BODYWEIGHT

—lb

WEEK WORKOUTS

0/6

GARMIN HRV

—ms

TDEE TODAY

—kcal

RECENT SESSIONS

No workouts logged yet. Hit + Log Workout to get started.

TODAY'S NUTRITION

CALORIES— / —

PROTEIN— / —

CARBS— / —

FAT— / —

GARMIN TODAY

No Garmin data yet.
Go to Garmin tab to enter data.

AI COACH ✦

✦

Welcome to FORGE. Go to AI Coach to complete your strength assessment so I can set up your personalized program.

WEEKLY SCHEDULE

Complete strength assessment in AI Coach to generate your program.

PROGRESSIVE OVERLOAD

Double Progression Hit top of rep range at RPE 8 → add weight next session.

Miss reps or RPE too high?
→ Drop weight 5–10% and rebuild. Don't grind through bad RPE — it causes injury and stalls progress.

RPE Scale:
RPE 6 — 4 reps left
RPE 7 — 3 reps left
RPE 8 — 2 reps left ← sweet spot
RPE 9 — 1 rep left
RPE 10 — absolute max

Flexible sets/reps:
AI adjusts volume vs intensity based on your logged data. Heavy phase = lower reps, higher weight. Volume phase = more sets, moderate weight.

LEAN BULK TARGETS

CALORIESTDEE + 300

PROTEIN185g / day

CARBS~350g

FAT~85g

SESSION INFO

BODYWEIGHT (LB)

ENERGY (1–10)

SLEEP (HRS)

▶ CARDIO LOG

TYPE

DURATION (MIN)

AVG HR (BPM)

TARGET HR RANGE

LEVEL / INTENSITY

SESSION NOTES

LAST SESSION LOG

No previous session data yet.

OVERLOAD STATUS

Log workouts to generate overload recommendations.

MYFITNESSPAL SYNC

Log food in MyFitnessPal → paste your daily summary below, or enter macros manually. Ask AI Coach to set up Zapier automation for hands-free sync.

LOG TODAY'S NUTRITION

CALORIES (KCAL)

PROTEIN (G)

CARBS (G)

FAT (G)

WHAT YOU ATE (OPTIONAL)

TODAY'S TARGETS GARMIN-ADJUSTED

CALORIES— / —

PROTEIN— / —

CARBS— / —

FAT— / —

Enter Garmin data to get adjusted calorie targets.

☀ Morning

⚡ Pre-Workout

🌙 Evening

SESSION NOTES

TODAY'S LOG

No sessions logged today.

MOBILITY COACH ✦

✦

Tell me any tight areas and I'll customize your routine — I can add, remove, or adjust any stretch.

UPDATE TODAY'S METRICS

HRV (MS)

RESTING HR (BPM)

BODY BATTERY (/100)

SLEEP SCORE (/100)

ACTIVE CALORIES

STEPS

STRESS SCORE (/100)

TOTAL TDEE (KCAL)

CURRENT METRICS

No data entered yet.

AUTO-SYNC SETUP

Connect Garmin → iPhone Health → Zapier → FORGE for automatic daily sync. Ask AI Coach for step-by-step instructions.

No data logged yet. Start tracking to see your history here.

WEEKLY SUMMARY

Log data to see weekly trends.

ALL-TIME STATS

Log data to see stats.

✦

Welcome to FORGE. I'm your AI coach — I control your program, track your progress, and adapt everything based on your data.

I can:
• Modify your program (reorder days, change exercises, adjust volume/intensity)
• Set baselines from your strength assessment
• Adjust progressive overload based on your logged RPE and reps
• Adapt cardio based on your Garmin recovery data
• Answer anything about training, nutrition, or recovery

Hit Start Assessment above so I can baseline your current strength and build your program properly. Or just talk to me — tell me what you want to change.

PERSONAL STATS

NAME

BODYWEIGHT (LB)

HEIGHT

BODY FAT %

AGE

GOAL WEIGHT (LB)

GOAL BF %

TRAINING PROFILE

EXPERIENCE LEVEL

TRAINING DAYS / WEEK

MAX GYM TIME / SESSION

GYM

PRIMARY GOAL

STRENGTH BASELINE

Complete assessment in AI Coach to populate.

DATA BACKUP

Export your data as a backup file. Import to restore on a new device or browser. Recommended: export weekly and save to iCloud or Google Drive.

↑ Import Data from File

            ADD TO HOME SCREEN (PWA)
            iPhone: tap the Share button in Safari → "Add to Home Screen"

            Android: tap the menu (⋮) in Chrome → "Add to Home Screen"

            Opens fullscreen like a native app.