🏋️

CoachForge

AI-Generated 8-Week Training Programs

Page 1 of 9 — Sign-In & Role

Sign-In & Role

CoachForge · Coach & Manager Entry · Two-Location Gym Group

01 — Sign-In · Coach & Manager Roles
app.example.com/sign-in
🏋️
CoachForge
AI Program Generation for Coaches
Built for strength coaches & managers

Generate personalized 8-week programs in minutes, not hours.

A tag-matching slot-filling engine assembles each block from a 437-exercise library, then Claude reviews it for safety, balance and volume before you ever hand it to a client.

🧩
Slot-filling generation engine
Movement pattern · level · restrictions · equipment
✨
Claude AI quality review · 3 checks
Structure & progression · safety · volume & recovery
📲
Installable PWA · logs on the gym floor
Offline-first · syncs when back online
Iron & Oak Strength Co.

Sign in to CoachForge

Coaches build & log programs. Managers see metrics across both locations.

sarah.k@ironandoak.co
••••••••••••👁
Continue as
🏋️ Coach
Sarah K. · Location A
📊 Manager
Both locations
Sign in →
🔒 Auth via Supabase · role-based access · client health data encrypted at rest

CoachForge V1 Prototype

Client Management

CoachForge · Client Roster & Profile · The Input to Generation

01 — Client Roster · Level, Goal & Program Status
app.example.com/clients
🏋️
CoachForge
Coach · Sarah K.
👥 Clients
⚡ Generate
📋 Programs
📚 Exercise Library
🎨 Templates
🔍Search clients…
Location A · Roster

Your clients

+ New client
Active clients
34
On active program
28
Need regen
4
With restrictions
9
ClientLevelGoalProgramFlags
MP
Marcus L.
3 yrs training
IntermediateHypertrophyWk 3 of 8Knee
JD
John D.
8 mo training
BeginnerGeneral strengthWk 1 of 8—
AR
Aisha R.
5 yrs training
AdvancedPowerbuildingRegen dueShoulder
DP
Dr. Patel
2 yrs training
IntermediateFat lossWk 6 of 8Low back
02 — Client Profile · History, Restrictions, Goals & Equipment
app.example.com/clients/marcus-l
Clients  ›  Marcus L.
MP
Marcus L.
Male · 34 · Location A
Intermediate3 yrs
⚡ Generate program
Available equipment
BarbellDumbbellsCable stackKettlebellsNo leg press
Goals
💪
Hypertrophy · upper body focus
Primary goal
🏋️
Maintain squat & deadlift strength
Secondary
⚠ Restrictions & injuries
🦵
Right knee · patellar tendinopathy
Avoid deep loaded knee flexion
🔒
Limit high-impact plyometrics
Cleared by physio for controlled loading
Training history · recent programsView all →
📋
Upper/Lower Hypertrophy · 8 wks
Superset template · completed 94% of sessions
Completed
▶️
Push/Pull/Legs · 8 wks
Movement-pattern split · currently week 3
Active
📋
Full Body Foundation · 8 wks
Sequential template · completed 88% of sessions
Archived

CoachForge V1 Prototype

AI Program Generation

CoachForge · Setup, then the Slot-Filling Engine at Work

01 — Generate Setup · Client, Training Style, Goal & Constraints
app.example.com/generate
Step 1 of 2 · Generation setup

Configure the program

The engine reads the client's profile, then fills every session slot from the exercise library under these constraints.

Client
MP
Marcus L.
Intermediate · knee restriction
Primary goal
Hypertrophy
Upper-body emphasis
Training style · 1 of 6 templates
Movement-pattern split
Push / Pull / Legs
Superset
Paired antagonists
Sequential
Straight sets
Upper / Lower
4-day split
Full body
3-day frequency
Conjugate
Max / dynamic effort
Parameters
Duration
8 weeks
Days / week
4 days
Progression
Double
Constraints applied
🚫
Exclude deep knee flexion
From knee restriction
🏋️
Barbell · DB · cable · KB only
From equipment list
📈
Deload built into week 5
Auto for 8-wk block
⚡ Run slot-filling engine →
Draws from 437 tagged exercises · then sent to Claude for review
02 — Slot-Filling Engine · Tag-Matched Exercise Assignment ★
app.example.com/generate/slots
Slot-filling engine · running

Assigning exercises to slots · Marcus L. · Week 1

Matching against
437 tagged exercises
Tag filters active
Movement pattern
PushPullHingeSquat (deep)
Constraints
✓ Level ≤ Intermediate
✓ Equipment owned
✓ Goal · hypertrophy
⚠ Knee-safe only
Pool after filtering
168 eligible
Session A · Push · slots being filled
A1
Primary
Slot requires
Horizontal Push · Bilateral · Compound
→
Barbell Bench Press
PushBilateralBarbell
4 × 6-8
✓ matched
A2
Second
Slot requires
Vertical Push · Unilateral · DB
→
Single-Arm DB Shoulder Press
PushUnilateralDumbbell
3 × 8-10
✓ matched
B1
Access.
Slot requires
Hinge · Bilateral · Knee-safe
→
Romanian Deadlift (swapped from Leg Press ⚠ knee)
HingeKnee-safeBarbell
3 × 10
↺ restriction swap
C1
Core
Slot requires
Anti-extension · Core
→
Filling…
🧮
28 of 32 slots filled · 4 sessions/week × 8 weeks scaffolded
Progression & week-5 deload applied · no exercise repeats within a session
Send to Claude review →

CoachForge V1 Prototype

Claude AI Quality Review

CoachForge · 3 Claude API Calls · Structure, Safety, Volume

01 — Claude Quality Review · 3-Call Verdict ★
app.example.com/generate/review
Anthropic Claude · quality review

Program reviewed before you hand it over

3 API calls · Claude Sonnet 4.6
Safety call · Claude Opus 4.8
Call 1✓ Pass
🧱
Structure & progression
Sonnet 4.6

Push/pull/hinge balance is even across the week. Double progression is applied correctly and the week-5 deload lands at the right point in the block.

Call 2⚠ 1 flag
🛡️
Safety vs restrictions
Opus 4.8

No exercises conflict with the knee restriction. Week-6 loaded step-ups approach end-range knee flexion under fatigue.

Suggested swap · Reverse Lunge → Hip-Height Split Squat
Call 3✓ Pass
📊
Volume & recovery
Sonnet 4.6

Weekly sets per muscle group sit within evidence-based ranges (12-18 for chest & back). 48h between overlapping pushes leaves adequate recovery.

Weekly set volume by muscle group
16
17
12
14
10
ChestBackShoulderHamsQuads
Overall verdict
✅
Approved
with 2 suggestions
✓ Structure & progression sound
⚠ 1 knee-safety swap suggested
✓ Volume in target range
Apply swaps & save
Or accept as-is →

CoachForge V1 Prototype

8-Week Program Viewer

CoachForge · Weeks, Sessions, Exercises & Session Logging

01 — Program Viewer · Week Grid, Session Detail & Logging
app.example.com/programs/marcus-l/week-3
Marcus L. · Push/Pull/Legs · 8-week block

Program viewer

Claude approved
Wk 1
Done
Wk 2
Done
Wk 3
Current
Wk 4
Ahead
Wk 5
Deload
Wk 6
Ahead
Wk 7
Ahead
Wk 8
Ahead
Week 3 · Session A · Push · logging
ExerciseSets×RepsTempoLoadLog
Barbell Bench Press
A1 · Primary push
4 × 6-83-1-185 kg✓ Done
Single-Arm DB Press
A2 · Vertical push
3 × 8-102-0-128 kg✓ Done
Incline DB Fly
B1 · Chest accessory
3 × 122-1-218 kgLog set
Cable Triceps Pushdown
C1 · Arms
3 × 152-0-1—Pending
Log this set · Incline DB Fly
Weight (kg)
18
Reps
12
RPE (rate of perceived exertion)
678910
✓ Log set 3 of 3
Session progress
11 of 16 sets logged

CoachForge V1 Prototype

Mobile PWA · On the Floor

CoachForge · Installable PWA · Offline Session Logging & Sync

01 — Installable PWA · Phone Session Logging with Offline Sync
app.example.com · installed PWA · responsive
Installable PWA · React

The whole app, in a coach's pocket on the gym floor.

Coaches install CoachForge to the home screen and log sets between rounds. When the WiFi drops in the squat rack, logging keeps working — every set is queued locally and synced the moment the connection returns.

📲
Add to home screen
No app store · installs from the browser
📴
Offline-first logging
Service worker cache · local write queue
🔄
Auto-sync on reconnect
Supabase real-time · conflict-safe merge
9:41📴 Offline ▂▄▆ 🔋
🏋️
Marcus L.
Wk 3 · Push
⋯
📴
Working offline
3 sets queued · will sync
↻
Barbell Bench Press
4 × 6-8 · 85 kg
✓✓✓4
Incline DB Fly
Set 3 of 3 · log now
kg
18
reps
12
RPE
8
✓ Log set
🏠📋👥👤

CoachForge V1 Prototype

Exercise Library

CoachForge · 437 Exercises · The Tag System Behind Matching

01 — Exercise Library · Tag Filters & Tagged Database
app.example.com/library
Tag filters
Movement pattern
PushPullSquatHingeCarry
Laterality
BilateralUnilateral
Mechanics
CompoundIsolation
Level
BeginnerIntermediateAdvanced
Equipment
BarbellDumbbellCableBodyweight
Tagged exercise database

Exercise library

437
exercises · fully tagged
🔍Search 437 exercises by name or tag…168 match filters
🏋️
Barbell Bench Press
Chest · triceps · front delt
Intermediate
PushBilateralCompoundBarbell
🦵
Romanian Deadlift
Hamstrings · glutes · erectors
Knee-safe
HingeBilateralCompoundBarbell
💪
Single-Arm DB Row
Lats · rhomboids · rear delt
Beginner
PullUnilateralCompoundDumbbell
🧎
Farmer's Carry
Traps · core · grip · glutes
Knee-safe
CarryBilateralLoadedDumbbell

CoachForge V1 Prototype

Manager Dashboard

CoachForge · Two-Location Usage Metrics & Claude Pass-Rate

01 — Manager Metrics · Programs, Clients, Coaches & Review Rate
app.example.com/manager
🏋️
CoachForge
Manager · Dana W.
📊 Dashboard
🏢 Locations
🧑‍🏫 Coaches
✨ Claude reviews
⚙️ Settings
Locations
Location A · Downtown
Location B · Riverside
Manager · Dana W. · both locations

Usage across the group

Last 30 days ▾
Programs / month
280
▲ 9% vs last month
Active clients
600
across 2 locations
Claude pass-rate
91%
approved on first pass
Active coaches
14
7 per location
Programs generated · weekly280 this month
58
66
72
84
Wk 1Wk 2Wk 3Wk 4
Coach activity
SK
Sarah K.
Location A · 34 clients
42
JD
John D.
Location B · 29 clients
38
AR
Aisha R.
Location A · 31 clients
35
✨
254 of 280 auto-approved
26 refined after Claude flags

CoachForge V1 Prototype

Deliverables

V1 Scope & Architecture

CoachForge V1

An AI-powered gym coaching web app that generates personalized 8-week training programs. A custom slot-filling algorithm assigns exercises to session slots by tag-matching against movement pattern, level, restrictions, equipment and the chosen training-style template, drawing from a 437-exercise database. Every program then passes a 3-call Anthropic Claude quality review for structure, safety and volume before a coach hands it over. Installable as a PWA for offline session logging on the gym floor.

⚙️

Tech Stack

React + TypeScript
Vite
TanStack Router
Tailwind + shadcn/ui
Supabase (PostgreSQL)
Supabase Auth + Realtime
Anthropic Claude API
PWA / Service Worker
Lovable / Vercel hosting
🧠

Core Technologies

  • React + TypeScript + Vite — Fast, type-safe SPA that installs as an offline-capable PWA
  • TanStack Router — Type-safe routing across client, generation, viewer & manager flows
  • Tailwind + shadcn/ui — Consistent, accessible component system built quickly
  • Supabase — PostgreSQL for clients, 437 tagged exercises, programs & logs · auth · real-time sync
  • Anthropic Claude API — 3-call quality review — Sonnet 4.6 for structure & volume, Opus 4.8 for safety
📦

V1 Deliverables

✓
Coach & manager auth with role-based access (Supabase)
V1
✓
Client management — roster + profile (history, restrictions, goals, level, equipment)
V1
✓
Exercise database — 437 exercises with the full tag system
V1
✓
6 training-style templates (movement-pattern split, superset, sequential, upper/lower, full body, conjugate)
V1
✓
Slot-filling generation engine — tag-matching against restrictions, equipment & template
V1
✓
Claude AI quality review — 3 calls (structure & progression, safety, volume & recovery)
V1
✓
8-week program viewer — weeks → sessions → exercises (sets × reps, tempo, load)
V1
✓
Session logging — mark complete, log weights & RPE
V1
✓
Manager dashboard — programs/month, active clients, coach activity, Claude pass-rate
V1
✓
Two-location, multi-role support
V1
✓
Offline support with sync queue
V1
✓
Installable PWA (add to home screen)
V1
→
Auto-regeneration triggered by logged progress & RPE trends
V2
→
Client-facing companion app with in-app messaging
V2
→
Wearable & heart-rate integration for readiness-aware loading
V2
→
Video demos & form cues per exercise
V2
→
Custom template builder per coach / brand
V2
→
Nutrition & bodyweight tracking tied to program phases
V2
→
Group-level analytics & retention reporting for multi-location scale
V2
🏛

Architecture Layers

CLIENT / PWA
React + TS · Vite · TanStack Router · Tailwind + shadcn/ui · service worker · offline session logging
AUTH & DATA
Supabase — Auth (RBAC: coach / manager) · PostgreSQL (clients, 437 exercises w/ tags, programs, logs) · Realtime
GENERATION ENGINE ★
Custom slot-filling algorithm · tag-matching on movement pattern, laterality, mechanics, level, goal, equipment · restriction & template rules · progression + deload
CLAUDE REVIEW SERVICE ★
Anthropic Claude API · 3 calls/program — structure & progression (Sonnet 4.6) · safety vs restrictions (Opus 4.8) · volume & recovery (Sonnet 4.6) · pass/flag + suggested swaps
SYNC & OPS
Offline write queue · conflict-safe merge on reconnect · Lovable / Vercel hosting · CI/CD · encrypted client health data

CoachForge V1 Prototype