Train Solo · Everything
Everything a personal trainer would build for you — generated by AI, adapted in real time, and on your phone whenever you need it.
Start free trial01 · AI Program Builder
Tell Odin your goal, training age, days per week, equipment, and injuries. Get a fully periodised program with progressive overload, deloads, and exercise swaps baked in.
Odin Program Builder
AI · 30 seconds
GOAL
💪 Muscle Gain / Hypertrophy
LEVEL
⚡ Intermediate (1–3 yrs)
DAYS / WEEK
Mon · Wed · Fri · Sat
EQUIPMENT
Full gym · Barbell · Dumbbells
INJURIES
None reported
02 · Today's Workout
Today's session is loaded. Sets, reps, RPE targets, rest timers, exercise videos. Log a set, watch the next one auto-prefill with progressive overload baked in.
TODAY · WEEK 3
52 min · 6 exercises
Bench Press
4 × 6 · RPE 8
Incline DB Press
3 × 10 · RPE 8
Overhead Press
3 × 8 · RPE 7
Cable Fly
3 × 12 · RPE 9
Triceps Pushdown
3 × 12 · RPE 9
03 · Volume Tracking
After every session, see total workout volume (sets × reps × weight) and per-exercise volume. Stacked next to last week so you know — instantly — whether you progressed, plateaued, or regressed. Plus a 4-week trend per session type.
SESSION COMPLETE · PUSH DAY
total volume · 52 min · 18 sets
VS LAST WEEK
+1,420 kg
+12.4% volume on this session
LAST WEEK
11,420 kg
EXERCISE VOLUME
Bench Press
4,800 kg
4 × 6 @ 100kg
+480 kg · +11%Incline DB Press
2,880 kg
3 × 10 @ 32kg
+360 kg · +14%Overhead Press
2,160 kg
3 × 8 @ 60kg
— sameCable Fly
1,800 kg
3 × 12 @ 25kg
+180 kg · +11%Triceps Pushdown
1,200 kg
3 × 12 @ 50kg
+400 kg · +50%PUSH-DAY VOLUME · 4 WEEKS
W4
W3
W2
NOW
04 · AI Nutrition Plan
Macros calculated from your stats and goal. Log food via photo scan, search, or barcode. Daily breakdown updates in real time. Auto-adjusts weekly based on actual progress.
NUTRITION · TODAY
of 2400 kcal · 76%
PROTEIN
142g
CARBS
195g
FAT
58g
TODAY'S MEALS
Greek yogurt + berries
7:30 am
320 kcal
Chicken & rice bowl
12:15 pm
680 kcal
Protein shake
3:00 pm
220 kcal
05 · Meal-Plan Builder
Set your calories, macro split (protein / carbs / fat %), and meals per day. Odin generates a complete day-of-eating with foods, portions, and per-meal macros. Regenerate any meal you don't like.
NUTRITION PLANNER · CUT PHASE
4-meal split · 14-day plan generated
176g
PROTEIN 32%
236g
CARBS 43%
61g
FAT 25%
QUICK ADJUST
CALS
2,200
MEALS
4
GOAL
Cut
YOUR MEAL PLAN
Breakfast
Oats + protein + berries
P 40g · C 65g · F 12g
520
kcal
Lunch
Chicken, rice & greens
P 55g · C 80g · F 14g
650
kcal
Snack
Greek yogurt + almonds
P 28g · C 22g · F 14g
320
kcal
Dinner
Beef stir-fry & noodles
P 53g · C 69g · F 21g
710
kcal
06 · Progress Tracking
7-day rolling weight average. Side-by-side progress photos. Workout volume per muscle group. Streaks. PR tracking. The numbers that show whether you're actually getting better.
PROGRESS · 12 WEEKS
82 → 76 kg · trending down
STREAK
24
days
VOLUME
+18%
this month
PHOTOS
12
6 weeks
PRs THIS WEEK
3
bench · row · squat
07 · Optional Community
Browse coach-led communities. Join one to get accountability, share wins, ask questions. Or stay solo forever — no FOMO either way.
Community
Coach Jarrod's tribe
Coach Jarrod
COACH1h ago · 📣 Announcements
Hypertrophy 101 just dropped 🎉
New course live in the classroom — 6 modules, 24 lessons, with worksheets at the end of each. Everyone get on it this week, quiz at the end!
Marcus Chen
2h ago · 🏆 Wins
100kg squat — done.
First triple-digit squat today. Started this program 14 weeks ago at 70kg. Coach kept telling me to trust the process. Process trusted ✅
Sarah Mitchell
5h ago · 🏆 Wins
Down 6kg in 12 weeks
Felt awful for the first 3 weeks. Then it clicked. Now I'm hungrier, sleeping better, and lifting more than before the cut. 🔥
Ben Walker
8h ago · ❓ Questions
Pre-workout caffeine for evening sessions?
I train at 7pm and need the boost, but lately I can't sleep. Anyone else have this and how do you handle it?
Coach Jarrod
COACH1d ago · 🧠 Mindset
You don't need motivation. You need a system.
Discipline trumps motivation every time. Set 3 non-negotiables for the week. Hit them no matter what. Repeat for 6 weeks. You will not recognise yourself.
Priya Patel
1d ago · 🥗 Nutrition
My go-to high-protein breakfast
4 egg whites + 2 whole eggs + 80g oats + handful blueberries + scoop whey. 42g protein, 480 cal. Takes 6 min.
08 · Odin AI Coach
"Should I deload?" "Why am I tired this week?" "Form check this video." Odin draws from Mike Israetel, Brad Schoenfeld, Layne Norton, Eric Helms, and other evidence-based coaches. Cites sources.
Odin
Evidence-based AI coach
Should I deload? Bench felt awful today.
You're in week 4 of a 5-week block with volume above MAV. Strength regression for 2+ sessions is a clear deload signal. Drop volume 40% next week, intensity 60-70% — you'll come back stronger.
Based on: Israetel · MEV→MRV framework
Can you build me a deload week?
09 · Workout Library
Pre-built libraries: StrongLifts 5×5, Starting Strength, 5/3/1 BBB, German Volume Training, PPL 6-Day, Wendler 5/3/1, and more. Use as-is or remix.
WORKOUT LIBRARY
10 built-in · 4 yours
StrongLifts 5×5
Strength · Beginner · 3d/wk
5/3/1 BBB
Strength · Intermediate · 4d/wk
PPL 6-Day
Hypertrophy · Intermediate · 6d/wk
GVT (German Volume Training)
Hypertrophy · Advanced · 3d/wk
Upper / Lower 4-Day
Recomp · Intermediate · 4d/wk
10 · Health Documents
Upload blood tests, DEXA scans, or any medical report (PDF or image). Tap "Ask Odin" and get a plain-English summary with key markers, body comp insights, and lifestyle suggestions.
HEALTH
Blood panel · Q1 2026
ODINBlood test · Jan 12
DEXA scan
ODINBody comp · Dec 8
ESSA pre-exercise
Questionnaire · Nov 1
Annual physical
Medical report · Oct 15
Vitamin D is borderline low (28 ng/mL · ref 30-100). Iron and B12 sit well in-range. Consider Vit D3 5,000 IU/day for 8 weeks then retest.
Not medical advice · Consult your doctor.
11 · Pre-Exercise Questionnaire
Built-in ESSA Adult Pre-Exercise Screening. Fill it out before your first session. Stored in your health documents. Re-fill any time your situation changes.
HEALTH
Blood panel · Q1 2026
ODINBlood test · Jan 12
DEXA scan
ODINBody comp · Dec 8
ESSA pre-exercise
Questionnaire · Nov 1
Annual physical
Medical report · Oct 15
Vitamin D is borderline low (28 ng/mL · ref 30-100). Iron and B12 sit well in-range. Consider Vit D3 5,000 IU/day for 8 weeks then retest.
Not medical advice · Consult your doctor.
12 · Cross-device sync
Log a workout on your phone at the gym. Review it on your laptop at home. Edit your nutrition plan on web. It all syncs instantly via Supabase.
SYNCED
iPhone 15 Pro
iOS · last synced just now
MacBook Pro
Web · last synced 2m ago
iPad mini
iOS · last synced 1h ago
Everything in sync
Real-time across all devices via Supabase