Every feature in
ProgramGrid.

Lay out the whole block in spreadsheet form. Sticky muscle and exercise columns keep you oriented on long programmes. Click any cell to edit sets, reps, or RPE.

Switch the grid between density modes while you build. Volume mode collapses to totals per day. Detailed shows every cell. Full reveals every variable.

The grid colour-codes by variable so you can read load and intensity without parsing numbers. Deload weeks turn amber. Spreadsheet but legible.

Mark any week as deload and the column flips amber. Block insights and trend charts skip deload weeks when calculating progression.

Bracket exercises into a circuit or superset. Clients see them grouped on the day with rest timing between rounds, not between sets.

Rack taken or machine occupied. Tap the exercise, pick a substitution from the same movement pattern, log the set. Block stays intact, volume still counted.

Tools tab card that tallies your block by volume, set count, and intensity. Per-muscle breakdown shows where the work actually landed.

After the cycle, see programmed sets next to actual sets. Greens for hits, reds for misses. No copy-paste from spreadsheets.

Drop last cycle and this cycle in the compare tool. Volume per muscle, e1RM trend, deltas with arrows. Push, hold, or back off, evidenced.

Each muscle group gets a Push / Hold / Reduce verdict based on the trend. Top movers ranked. A dot strip per exercise shows which lifts carried the cycle.

Tools tab chart that tracks e1RM and weight history for any lift across cycles. Sloped lines, recent PRs flagged, deload weeks dimmed.

Every set you log produces a fresh e1RM. The dashboard tracks the trend across the block. PRs auto-detect when this set beats the last cycle.

When a logged set produces a new e1RM high, the row lights up green and the dashboard surfaces the PR. No spreadsheet check.

Tools tab calculator. Drop in a weight and reps, get an e1RM estimate. Useful for planning the next block off realistic numbers.

Tools tab. Type a working weight + reps + RPE, get conversions for other rep / RPE targets. Helps you nail load picks mid-session.

Punch in your working weight, get the warmup ramp and the exact plates per side. Customisable to your bar weight, plate inventory, and increments.

Tools tab timer that fires between sets or between rounds. Configurable defaults per exercise, with a quick reset on the active session.

Log cardio outside the lifting grid. The tool surfaces weekly modality totals (rowing, intervals, easy) so you can see your conditioning load alongside lifting.

Tools tab card that surfaces last cycle's working sets so you walk in knowing the number to beat. Removes the guesswork on programmed reps.

Inline kg/lbs conversion tool. Useful for travelling lifters or coaching across imperial and metric clients.

43 stock templates by goal and length. Save your own on top. Reuse across cycles. Coaches save once and assign to many clients, with per-client tweaks where it matters.

Tells the app your goal, your experience, your training days, your equipment. Returns the best fit from the 43-template library, ready to start.

Send a friend the share link and your block lands in their app, identical layout, fully editable on their side. Useful for training buddies, no Studio plan needed.

The Program tab is the day-by-day view. Tap a lift, log weight + reps + RPE, see live e1RM. No interruptions to your set rhythm.

The block-builder draws from an 870+ exercise canonical library. Each one is muscle-tagged and equipment-classified, with a stylised demo image. Filter the picker by muscle or equipment to find the right swap fast.

Build a Tabata, mobility flow, or full named WOD once and reuse it forever. 97 starter sub-days and 59 circuit shapes are seeded out of the box, from Quick upper push to Murph and Fran.

Tap Add session at the bottom of the day list, build the layout in one flow, then save it to your block or your template library. No edit mode required.

Open the circuit editor, tap Use a template, pick a shape preset like Tabata 20/10 x 8 or EMOM 12. Timing pre-populates and you drop your own exercises into it.

The target adjusts daily based on your smoothed weight trend across the week. Plateau? The cap drops. Faster loss? The cap nudges up. Maths runs itself.

Photograph what you're about to eat. The vision model identifies foods, estimates portions, and drops the meal into today's log. Edit anything that's off.

Open the scanner, point at the barcode, pick a portion. The label is in the database with macros, kcal, and serving sizes.

Search restaurant meals, supermarket own-brands, branded shakes, generic foods. Plus the labels you've saved yourself.

Set the rules once: protein per kg, fat as a percentage of remaining calories, carbs fill the rest. Rules recompute when your weight or target changes.

If you want to keep protein anchored to your goal weight or a previous reference, pin the reference weight. Macro rules read from it instead of current weight.

Pick a new goal and the calorie target, rate, and macro split rebuild themselves. No spreadsheet rewrite. Old plan history stays archived.

Build a structured meal plan by dragging foods from the database or your favourites into named meals. Use it as a guide or copy meals straight to today's log.

Save a meal once. Log it next time with two taps. Useful for the four dinners you cycle through every week.

Plots your weight smoothed by a moving average so you see the actual direction. 3-day, 7-day, 14-day rolling deltas with mini sparklines.

Shows your trend target alongside your current target and avg intake. The number is honest because it comes from your data, not a formula.

Three tiles on the Log dashboard: 17-day average kcal, protein per day, and the daily surplus or deficit vs maintenance. Shows whether you're on plan.

Set a different target for specific days of the week. Useful for refeeds, higher-carb training days, or weekend allowances.

If the weight trend stalls beyond your set tolerance, the daily cap drops automatically. You get a notification with the new target.

BODY section of the Log tab tracks daily weigh-ins, smoothed trend weight, and optional sleep hours. The whole context in one tile group.

Open the Physio tab, log a 0-5 score per trigger. The score feeds the pain heatmap, the trend chart, and the worst-trigger flag.

Triggers are not pre-defined. Type them as you experience them: 'Carrying shopping bags', 'Stairs down', 'Dips at the bottom'. Log a score against each.

The Physio tab shows the trigger with the highest 7-day average on top. Tells you what to deload around without you reading every line.

Each day cell tinted by overall pain score, 0 None (green) through 5 Severe (red). Visual at-a-glance read of the last 30 days.

Per-injury line chart of daily pain scores over time. Useful for showing your physio whether a treatment is moving the needle.

Tap Invite physio, copy the link, send it. Your physio opens it on any phone or browser, sees your pain logs and your training, and can leave notes or prescribe rehab.

Your physio writes the prescription from their side: exercise name, sets, reps, tempo, schedule. The exercise lands in your app under the injury, ready to log.

Mini bar chart on each rehab exercise showing the last 7 sessions. Whether the dose is hit, partial, or missed. Your physio sees the same data on their side.

Each rehab exercise has its own schedule. Slow eccentric SLR daily, isometric holds twice a week. The app surfaces them on the right days.

When your physio leaves a note on a training exercise (e.g. Romanian Deadlift), the note appears on that row the next time you train it. Right next to the prescription.

Pick how long the physio link stays valid: 7 days, 30 days, or never expires. You can refresh or revoke from your side without contacting them.

When you mark an injury resolved, it moves to the archive. Still searchable, still has its triggers and rehab history. Useful when it flares again 9 months later.

Tell the app the lift, your pain-free weight, your flare weight, and your typical working weight. It computes a deload start, a step-up rule, and a re-test ceiling without an AI in the loop — fully deterministic, auditable, and scored 4.68/5 against an independent Opus clinical reviewer across 21 stress scenarios. Severe-gap presentations (under 50% of typical) automatically surface a clinician-first banner; bands-only and bodyweight contexts pivot to a regression-ladder framing instead of chasing kg; and lifts with known referral risks (RDL, overhead press, severe deadlift) carry built-in safety caveats.

Multi-region questionnaire screens common gym, lifting, and running pain patterns. Red flag and you go straight to a clinician. Otherwise a primary match with confidence and rehab.

Each diagnosis surfaces the orthopaedic special tests you can run on yourself. Marking results updates the engine in real time and can flip the primary match.

Tap Show diagram on any test or movement and a clean line-art illustration loads inline. Each one also offers a YouTube video search fallback.

Derives a severity band from your answers and pins a typical recovery window per pattern. Calibrated by sub-pattern category so tendinopathy reads differently from a sprain.

Currently on phase one with a green light after a positive check-in. Confirm you can do the anchor exercise without flare and phase two tags appear in your rehab list.

Pick the right outcome measure per region and track scores over time. Change versus baseline shows up as a delta badge with the published clinically meaningful threshold.

Each region can show multiple candidate patterns. Switch tabs to see each one in full and save any of them as a separate injury without losing the others.

A collapsible Past triages list shows everything you have run, in progress or complete. Tap any row to load that result back into view, or delete one you no longer need.

Build a plain-text summary of the matches, answers, confirmation tests and PROM scores. Copy to clipboard or print, then paste into your physio's message thread.

The Physio invite link now opens with a Triage answers panel showing each session's questions, answers, tests, severity and PROM scores. Reviewers expand any session for the full breakdown.

From a triage result, tap Add to my program and pick a block plus day. The rehab sits as a normal exercise row with a REHAB chip and live next-target, advancing as you log it. Custom rehab without a triage source also supported.

Open programgrid.app on your phone, tap Add to Home Screen. Launches like a native app, works offline, no App Store approval delays.

The PWA renders identically on desktop browsers, iOS Safari, and Android Chrome. Coach logs from the laptop, client logs from their phone.

Export your training logs, diet logs, weight history, and injury logs as CSV from the Tools tab. Yours to keep if you ever leave.

Logs queue locally if the gym basement kills your signal. Syncs to the server the moment you reconnect.

The Dash tab is the at-a-glance view: lifts trending up / hold / down, average gain, weight trend, weekly nutrition averages, injury trend.

Pick Compact, Normal, Large, or X-Large for the nav chrome on its own. Text Size stays free for body copy so you can read in X-Large without ballooning the tab bar.