How GoWorkout rewrites your plan every week

Every Monday, GoWorkout compares the week you just trained with what it prescribed, and adjusts the plan. This is exactly what it looks at, and everything it is allowed to change.

A plan written on day one is a guess. It is built from your answers — your goal, your experience, your equipment, the days you can train — but answers are not training. What you actually lift, and how it feels, only exists once you have started.

So GoWorkout does not treat the plan as finished. Once a week it looks back at the training week you completed and rewrites the week that follows it.

When it happens

Early every Monday: 03:00 UTC, which is 08:30 in India.

Plan weeks count from the day your plan started. At each Monday run, GoWorkout looks back at your last full plan week and adjusts the plan week you are now in. If your plan started on a Monday, that lands just as the new week begins. If it started on another day, the change applies to the rest of the week already under way.

A few things it will not do:

• It never touches what you have already logged. Only what the plan prescribes changes.
• It never adjusts the same week twice, so increases are not stacked on top of each other.
• It does nothing during your first week, because there is no finished week to learn from yet.

What it looks at

For the week that just finished, it gathers:

• how much of the prescribed work you completed, as a percentage
• how many sessions you completed, and how many you skipped
• the energy and recovery you rated, from 1 to 5, when you finished each session
• your body weight and how it changed, if you log it
• for every exercise: the sets, reps and weight you were given, next to the sets, reps and weight you actually did

That is all. It does not guess at how a session went; it reads what you recorded.

What it can change

For each exercise, one of five things:

• Add weight, for a lift you are handling comfortably.
• Add reps, for bodyweight movements, where there is no weight to add.
• Ease off: one fewer set, with a note to reduce the load and focus on quality. An exercise never drops below one set.
• Hold: the same prescription for another week.
• Suggest a replacement, shown as a note from the coach. It does not swap the exercise out on its own.

Each exercise gets one decision, even when it appears on several days. An increase meant once is applied once, not compounded across every day it is scheduled.

Who decides

An AI model reads the summary above and proposes the changes. If it fails to answer — after two retries — a fixed set of rules decides instead. Those rules are worth spelling out, because they are the principles the whole feature rests on:

1. If you completed less than half of the week's work, every exercise eases off. A week that mostly did not happen is not a reason to push harder.
2. If your average energy or recovery rating was 2 or lower, everything holds. Tired is information, and the answer to it is not more load.
3. Otherwise each exercise is judged on its own. If you reached the top of its rep range on every set, in a week where you did at least 80% of the work, it goes up: 2.5 kg for a weighted lift, 2 reps for a bodyweight one. If you completed it without reaching the top of the range on every set, it repeats, so you can consolidate before progressing. If you skipped it, it also repeats, so the next week gives a clean reading.

If neither the model nor the rules produce a change that fits your plan, the week stays exactly as it was. That is always a safe outcome: a missing adjustment never gets in the way of training.

Where to see what changed

On the Plan tab, tap Plan adjustments (the sparkle icon at the top). Every change is listed with what it was, what it is now, and the reason it was made, so "why is this heavier?" always has an answer you can read.

What it cannot do

It works from what you log. A session that goes unrecorded looks exactly like a session that did not happen, and the plan responds to that. It cannot see your form, and it knows how a session felt only through the ratings you give.

It also only adjusts the plan you have. To change what the plan is built around — your goal, experience, schedule or equipment — edit it in your profile, and the plan is rebuilt around the new answers.