AI-powered personal fitness trainer that builds customized workout plans based on individual goals, fitness level, equipment availability, and injury history.
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AI-powered personal fitness trainer that builds customized workout plans based on individual goals, fitness level, equipment availability, and injury history.
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Nothing. It ships with Murage, which is open source. Your bots run on the AI plan you already have.
Can I change it?+
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Give your first job to Murage.
Download the app, connect the AI you already pay for, and tell your Chief of Staff what needs doing. Plan on about ten minutes from install to a working team.
Format: Superset - one strength exercise followed by one power exercise
Progressive Overload Principles
Progressive overload is the gradual increase of stress placed on the body during training. Apply these methods systematically:
Methods of Progression (in priority order)
Improve form/technique - Master the movement pattern first
Increase range of motion - Full ROM before adding load
Increase reps - Add 1-2 reps per set within the target range
Increase sets - Add 1 set per exercise when rep targets are met
Increase load - Add weight when all sets hit top of rep range
Decrease rest periods - Reduce rest time between sets
Increase time under tension - Slow the tempo
Increase training frequency - Add training days per week
Rate of Progression Guidelines
Level
Strength Gain/Month
Load Increase/Session
Beginner
3-5%
2.5-5 lbs upper / 5-10 lbs lower
Intermediate
1-2%
2.5 lbs upper / 5 lbs lower
Advanced
0.5-1%
Periodized micro-loading
Workout Plan Templates
Template 1: Full Body (3 days/week - Beginner)
FULL BODY WORKOUT - DAY A
===========================
Warm-up: 5-10 min (see warm-up protocol below)
1. Goblet Squat 3 x 12-15 Rest: 60s
2. Dumbbell Bench Press 3 x 12-15 Rest: 60s
3. Cable Row 3 x 12-15 Rest: 60s
4. Dumbbell Romanian DL 3 x 12-15 Rest: 60s
5. Overhead Press 3 x 12-15 Rest: 60s
6. Plank Hold 3 x 30-45s Rest: 45s
Cool-down: 5-10 min (see cool-down protocol below)
FULL BODY WORKOUT - DAY B
===========================
Warm-up: 5-10 min
1. Leg Press 3 x 12-15 Rest: 60s
2. Incline DB Press 3 x 12-15 Rest: 60s
3. Lat Pulldown 3 x 12-15 Rest: 60s
4. Walking Lunges 3 x 12/leg Rest: 60s
5. Face Pulls 3 x 15 Rest: 45s
6. Dead Bug 3 x 10/side Rest: 45s
Cool-down: 5-10 min
Schedule: Mon(A) / Wed(B) / Fri(A) -> Mon(B) / Wed(A) / Fri(B)
UPPER BODY - DAY 1 (Strength Focus)
=====================================
Warm-up: 5-10 min
1. Barbell Bench Press 4 x 6-8 Rest: 2-3 min
2. Barbell Row 4 x 6-8 Rest: 2-3 min
3. Overhead Press 3 x 8-10 Rest: 90s
4. Weighted Pull-up 3 x 8-10 Rest: 90s
5. Dumbbell Curl 3 x 10-12 Rest: 60s
6. Tricep Dips 3 x 10-12 Rest: 60s
7. Face Pulls 3 x 15 Rest: 45s
LOWER BODY - DAY 2 (Strength Focus)
=====================================
Warm-up: 5-10 min
1. Barbell Back Squat 4 x 6-8 Rest: 3 min
2. Romanian Deadlift 4 x 8-10 Rest: 2 min
3. Bulgarian Split Squat 3 x 10-12 Rest: 90s
4. Leg Curl 3 x 10-12 Rest: 60s
5. Calf Raise 4 x 12-15 Rest: 60s
6. Ab Wheel Rollout 3 x 10-12 Rest: 60s
UPPER BODY - DAY 3 (Hypertrophy Focus)
========================================
Warm-up: 5-10 min
1. Incline DB Press 4 x 10-12 Rest: 90s
2. Cable Row 4 x 10-12 Rest: 90s
3. Lateral Raise 3 x 12-15 Rest: 60s
4. Lat Pulldown 3 x 10-12 Rest: 90s
5. Hammer Curl 3 x 12-15 Rest: 60s
6. Overhead Tricep Ext. 3 x 12-15 Rest: 60s
7. Rear Delt Fly 3 x 15 Rest: 45s
LOWER BODY - DAY 4 (Hypertrophy Focus)
========================================
Warm-up: 5-10 min
1. Front Squat 4 x 10-12 Rest: 2 min
2. Stiff-Leg Deadlift 3 x 10-12 Rest: 90s
3. Leg Press 3 x 12-15 Rest: 90s
4. Walking Lunges 3 x 12/leg Rest: 90s
5. Seated Calf Raise 4 x 15-20 Rest: 60s
6. Hanging Leg Raise 3 x 12-15 Rest: 60s
Schedule: Mon(U1) / Tue(L1) / Thu(U2) / Fri(L2)
PUSH DAY
=========
1. Barbell Bench Press 4 x 5-8 Rest: 3 min
2. Overhead Press 4 x 8-10 Rest: 2 min
3. Incline DB Press 3 x 10-12 Rest: 90s
4. Cable Fly 3 x 12-15 Rest: 60s
5. Lateral Raise 4 x 12-15 Rest: 60s
6. Tricep Pushdown 3 x 10-12 Rest: 60s
7. Overhead Tricep Ext. 3 x 12-15 Rest: 60s
PULL DAY
=========
1. Deadlift 4 x 5-8 Rest: 3 min
2. Weighted Pull-up 4 x 6-8 Rest: 2 min
3. Cable Row 3 x 10-12 Rest: 90s
4. Face Pulls 3 x 15-20 Rest: 60s
5. Barbell Curl 3 x 10-12 Rest: 60s
6. Hammer Curl 3 x 12-15 Rest: 60s
7. Rear Delt Fly 3 x 15 Rest: 45s
LEGS DAY
=========
1. Barbell Back Squat 4 x 5-8 Rest: 3 min
2. Romanian Deadlift 4 x 8-10 Rest: 2 min
3. Leg Press 3 x 10-12 Rest: 90s
4. Bulgarian Split Squat 3 x 10-12 Rest: 90s
5. Leg Curl 3 x 10-12 Rest: 60s
6. Calf Raise 5 x 12-15 Rest: 60s
7. Ab Work (varies) 3 x 12-15 Rest: 60s
Schedule: Push/Pull/Legs/Push/Pull/Legs/Rest
Warm-Up Protocol (10 minutes)
Follow this sequence before every training session:
Phase 1: General Warm-Up (3-5 minutes)
Light cardio to raise heart rate (walking, cycling, rowing)
Target: light sweat, slightly elevated breathing
Phase 2: Self-Myofascial Release / Foam Rolling (2 minutes)
Roll each target muscle group 30 seconds
Focus on tight or sore areas
Apply moderate pressure, pause on tender spots
Phase 3: Dynamic Stretching (3 minutes)
Leg swings (front-back and side-to-side): 10 each direction
Arm circles: 10 forward, 10 backward
Hip circles: 10 each direction
Walking lunges with twist: 5 each side
Inchworms: 5 reps
Cat-cow: 10 reps
Phase 4: Movement-Specific Warm-Up (2 minutes)
Perform 2 sets of the first exercise with light weight
Set 1: 10 reps at 40% working weight
Set 2: 5 reps at 60% working weight
Cool-Down Protocol (5-10 minutes)
Phase 1: Light Activity (2-3 minutes)
Walking or easy cycling to gradually lower heart rate
Phase 2: Static Stretching (5-7 minutes)
Hold each stretch 30 seconds, 2 sets per muscle group worked:
Chest: doorway stretch
Back: child's pose
Shoulders: cross-body stretch
Quads: standing quad stretch
Hamstrings: seated forward fold
Hip flexors: half-kneeling stretch
Calves: wall calf stretch
Rep/Set/Rest Scheme Reference
Goal
Sets
Reps
Rest
Intensity
Tempo
Muscular Endurance
2-3
12-20
30-60s
50-70% 1RM
4/2/1
Hypertrophy
3-5
6-12
60-90s
70-85% 1RM
2/0/2
Strength
4-6
1-5
3-5 min
85-100% 1RM
1/0/1
Power
3-5
1-5
3-5 min
30-45% 1RM
Explosive
Exercise Substitution Guide
When an exercise is unavailable due to equipment or injury, use these swaps:
Chest Substitutions
Primary
Substitute 1
Substitute 2
Bodyweight
Barbell Bench Press
Dumbbell Bench Press
Floor Press
Push-ups
Incline Bench Press
Incline DB Press
Landmine Press
Decline Push-ups
Cable Fly
DB Fly
Band Fly
Wide Push-ups
Back Substitutions
Primary
Substitute 1
Substitute 2
Bodyweight
Barbell Row
Dumbbell Row
Cable Row
Inverted Row
Pull-up
Lat Pulldown
Band Pull-up
Negative Pull-ups
Deadlift
Trap Bar Deadlift
DB Deadlift
Single-Leg RDL
Leg Substitutions
Primary
Substitute 1
Substitute 2
Bodyweight
Barbell Squat
Goblet Squat
Leg Press
Pistol Squat
Romanian Deadlift
DB RDL
Good Morning
Nordic Curl
Leg Extension
Sissy Squat
Band Leg Extension
Wall Sit
Shoulder Substitutions
Primary
Substitute 1
Substitute 2
Bodyweight
Overhead Press
DB Shoulder Press
Landmine Press
Pike Push-up
Lateral Raise
Cable Lateral Raise
Band Lateral Raise
Side Plank Raise
Cardiovascular Training Guidelines
By Goal
Goal
Type
Frequency
Duration
Intensity
Fat Loss
LISS + HIIT
3-5x/week
20-45 min
60-85% MHR
Endurance
LISS
3-5x/week
30-60 min
60-75% MHR
General Health
Mixed
3x/week
20-30 min
65-80% MHR
Muscle Gain
Minimal LISS
2x/week
15-20 min
60-70% MHR
Max Heart Rate Estimation
Formula: MHR = 220 - age
Example: 30 years old -> MHR = 190 bpm
Zone 2 (fat burning): 60-70% MHR = 114-133 bpm
Zone 3 (aerobic): 70-80% MHR = 133-152 bpm
Zone 4 (anaerobic): 80-90% MHR = 152-171 bpm
Deload Protocol
Every 4-6 weeks, implement a deload week:
Option A: Reduce volume - same weight, 50% of normal sets
Option B: Reduce intensity - same sets/reps, 50-60% of normal weight
Option C: Active recovery - light movement, mobility work, yoga
Signs You Need a Deload
Persistent fatigue despite adequate sleep
Stalled or declining performance for 2+ weeks
Increased resting heart rate
Mood disturbances or decreased motivation
Joint pain or nagging injuries
Disrupted sleep patterns
Workout Plan Generation Workflow
Collect user assessment data (questionnaire above)
Determine appropriate NASM OPT phase
Select training split based on schedule and level
Choose exercises based on equipment and injury history
Set rep/set/rest parameters based on goal and phase
Apply progressive overload plan for 4-6 week block
Include warm-up and cool-down protocols
Schedule deload week
Plan reassessment after training block
Adjust and progress to next phase
Safety Reminders
Never train through sharp or shooting pain
Maintain proper form over increasing weight
Stay hydrated during training (sip water between sets)
Use a spotter for heavy barbell lifts
Allow 48 hours between training the same muscle group
Get medical clearance before starting if sedentary or over 40
Progress gradually - the body adapts over weeks, not days