Build week one. The engine writes the other fifty-one.
Most training apps hand you a builder and stop. Coachflow keeps working after you close the laptop: it reads what your client lifted, moves the load, schedules the deload, and explains every change in a sentence you'd have written yourself.
Start freeSee pricingTry it
Drag the first set. Watch the engine decide.
Coachflow reads progression off the first working set, taken before fatigue. Hit the top of the rep range at the target effort or easier and the load goes up. Fall short of the bottom and it comes down. Now drag set three into the floor: the verdict doesn’t move. Reps fading late in an exercise is fatigue, not a signal that the weight is wrong, and an app that averages your sets will quietly strip weight off the clients training hardest.
Barbell Bench Press
Week 4 · Push A 3 sets8-10 reps2 RIR target60kgWhat they logged
160kg × 102 RIR decides 260kg × 91 RIR 360kg × 80 RIRSet 1: the set that counts
Reps 10 Reps in reserve 2 RIR Set 3 reps (watch the verdict stay put) 8Load ready to increase +2.5kg
Next session
62.5kg
+2.5kg
Why
Hit the top of the rep range at 2 in reserve, which is at or easier than the 2 you prescribed. The weight goes up.
Every jump is capped at 5% a week on compounds and rounds to the plates your client actually has. Four increases in a row trigger a retest rather than a fifth.
The block
You write one week. You get twelve.
Reps in reserve sweep down across the block so effort climbs as the weeks go on, set volume follows a curve rather than a straight line, and deloads land on a cadence that shifts with training age and goal. Your week-one rep ranges carry through untouched. Weeks your client has already trained stay frozen, and any week you edit by hand stays yours.
W1
3 sets
3 RIR
yours
W2
3 sets
2.5 RIR
W3
4 sets
2 RIR
W4
4 sets
1.5 RIR
W5
4 sets
1 RIR
W6
2 sets
4 RIR
deload
W7
4 sets
2.5 RIR
W8
4 sets
2 RIR
W9
5 sets
1.5 RIR
W10
5 sets
1 RIR
W11
5 sets
0.5 RIR
W12
2 sets
4 RIR
deload
Generated weekDeload, with intensity techniques stripped back to straight setsAutoregulation
Ten seconds before the session changes the session.
Clients answer three questions before they start. Coachflow sorts the day into push, standard, hold or light, then adjusts the effort target and, on a bad day, the set count. Under six hours of sleep drops the day a bucket no matter how good the other answers were, because a client who slept badly is not the client you programmed for.
How are you feeling today?
Asked once, before the first set.
Energy 8/10 Sleep last night 7.5h Muscle soreness 2/5Standard session
Run it exactly as written.
Working sets
3
Effort target
2 RIR
The first tracked session always runs exactly as written and becomes the client’s baseline.
Also in the builder
The parts that stop it being a toy.
Left and right, progressed separately
Flag a movement as unilateral and the tracker logs a left row and a right row for every set, with no rest between sides. Progression judges the weaker limb, so a strong side can't drag up a weight the other side isn't ready for. Around twenty patterns come pre-flagged, so split squats, Bulgarians and single-arm presses work out of the box.
Supersets that actually superset
Group two or three exercises and the tracker runs them back to back, jumping to the next movement with no rest and looping round until every set is done. Circuits are built separately: two to eight stations with rounds, work and rest, scored by rounds rather than load.
Change week one, keep every logged set
Edit week one after a client has been training and Coachflow reconciles the later weeks in place instead of rebuilding them. Rows that still match keep their identity, so logged sets and your week-by-week notes survive the edit. Change a load and it carries forward, never backward across history.
An exercise library that tells the engine how to progress
Pick primary and secondary muscles off a body map, set equipment and difficulty, and paste a Loom, Vimeo or YouTube demo. You choose one of six plain-English types; underneath, Coachflow maps that to the categories that decide the load jump and whether the movement progresses by weight at all. A stretch won't get heavier, and the engine knows it.
Mid-session, the weight moves and your prescription doesn't
As sets go in, the suggested load on the next set moves with them. First set came in far too easy, the rest of the exercise goes up. It came in brutal, the rest comes down. The rep range and target effort you prescribed stay locked throughout.
Every threshold is written down and versioned
The progression rules live in a single spec citing Israetel on volume landmarks, Helms on reps in reserve, plus Prilepin, Schoenfeld and the NSCA. None of it is buried in code as a magic number, so when a client asks why the weight went up, the answer is a sentence.
How it compares
Every training app has a builder. This one keeps working.
The difference isn’t what you can build on a Sunday. It’s what happens on the Tuesday your client trains and you’re coaching someone else.
| Capability | Coachflow | Trainerize | Everfit | TrueCoach | Spreadsheet |
|---|---|---|---|---|---|
| Writes the block after week one | Yes | No | Templates | No | No |
| Progresses load from logged sessions | Yes | No | No | No | No |
| Judges progression on the top set | Yes | No | No | No | No |
| Adjusts load mid-session | Yes | No | No | No | No |
| Pre-session readiness check | Yes | No | No | No | No |
| Schedules deloads automatically | Yes | No | No | No | Manual |
| Tracks left and right separately | Yes | No | No | No | No |
| Keeps logged history when you edit the plan | Yes | Varies | Varies | Varies | No |
| Published, versioned progression rules | Yes | No | No | No | No |
Questions coaches ask.
Does Coachflow write training programmes automatically?
Yes. You build the first week and the engine generates the rest of the block, progressing load and reps-in-reserve week to week and scheduling deloads. You review and approve rather than write from scratch. The engine drafts; the coaching decisions stay yours.
How does the progression engine decide when to add weight?
It reads the client's first working set, before fatigue has set in. Hitting the top of the prescribed rep range at the target effort or easier moves the load up by the increment for that movement type: 2.5kg on a barbell, 2kg on dumbbells, 1kg on isolation. Failing to reach the bottom of the range moves it down. Reps dropping on later sets is reported to you but never triggers a weight cut.
Can I override what the engine suggests?
Yes, on every week and every exercise. Any week you edit by hand is marked as yours and the engine leaves it alone on future recalculations. Load edits carry forward to the next week you set manually and never overwrite weeks your client has already trained.
Does Coachflow use RPE or RIR?
Both. Coachflow is reps-in-reserve native with an RPE display you can switch on per client, so a client who thinks in RPE 8 and a client who thinks in 2 RIR each see the scale they understand. Both store identically underneath, so the engine and your history are unaffected by the toggle.
What happens to my client's logged history if I edit their programme?
It survives. Editing week one reconciles the later weeks in place rather than deleting and rebuilding them, so logged sets and your per-week notes stay attached. Coachflow will not remove a session your client has already trained.
Can I build supersets, trisets and circuits?
Yes. Supersets and trisets group two or three exercises that the tracker runs back to back with no rest between them, auto-advancing to the next movement as each set goes in. Circuits are configured separately with two to eight stations and their own rounds, work and rest timings.
Does the engine progress cardio and mobility work too?
Auto-progression is deliberately load-only, so it applies to weight-based training. Cardio, mobility and range-of-work are captured and tracked for you and your client to see, but Coachflow doesn't invent progression for them. A stretch won't get heavier, and we'd rather the engine said nothing than something wrong.
Can I add my own exercises and video demos?
Yes. Build an exercise mid-programme and drop it straight into the workout, with primary and secondary muscles set on a body map and a Loom, Vimeo or YouTube demo link. Your custom exercises sit alongside the seeded library and stay inside your workspace.
How does Coachflow handle single-arm and single-leg work?
Flag a movement as unilateral and the tracker logs a left row and a right row for every set, with no rest between sides. Progression then judges the weaker limb, so a strong side can't drag up a weight the other side isn't ready for. Around twenty movement patterns come pre-flagged.
Keep reading
- The enginesMost coaching platforms store your data and wait. Coachflow runs on engines that read what your clients do and act on it: programmes that progress themselves, and retention scoring that flags who's fading before they cancel.
- MomentumCompliance scores flag the wrong clients. Coachflow's Momentum Engine measures each client against their own normal, so you catch the ones fading weeks before they cancel.
- Coachflow vs TrainerizeCoachflow and Trainerize side by side, from each one's own website: programme builders, progression, nutrition, payments, CRM, branding and what the add-ons cost.