A twelve week plan built from one person's own health data, the workouts that follow it, the Watch data that comes back, and an agent that adjusts the plan with permission. Built in September 2026 for Lucian, in Berlin.
Every exercise is an entity with cues, mistakes, a video and a place on a progression ladder. Every prescription is numbers: sets, a rep range, reps in reserve, rest, and a rule for when to move up. The engine knows which dumbbells are in the room, so when a load is capped it moves to reps, tempo, range and pauses instead of asking for weight that does not exist.
One exercise at a time. Start a set, finish it, and the rest timer runs. Last session sits beside the inputs, the suggestion says why it suggests what it does, and the bail-out is one tap away on a bad day. A reload loses nothing.
The Watch records heart rate. The phone records when each set started and ended. Both carry clock time, so after the workout uploads they are laid over each other: heart rate per set, real rest against prescribed rest, and for runs the intervals as prescribed against what actually happened, with the three numbers the plan progresses on.
Every change goes through the same typed commands, whether a button or an agent made it. On Sunday evening a review reads the week, the analyses and the progression suggestions, drafts one proposal for next week and a meal plan with a shopping list. Nothing changes until it is approved.
Sessions appear in Reminders on every device and ticking one marks it done. A small iPhone app keeps that list in step and carries Apple Health across in the background. The Sunday review and a nightly backup run as scheduled jobs on GitHub.
The plan was generated by an AI from one person's Apple Health export. No coach, physiotherapist or doctor has reviewed it. Every number that comes from a formula, the heart rate zones, the calorie targets, says so where it is shown. It is a tool for paying attention, not a source of authority.