Getting Started
How do I set up my program?
Go to ⚙ My Plan tab → choose your days and goal → tap Apply. Or use 🤖 Build with AI to generate a custom program.
How do I log a workout?
Go to Log Workout → select your day → enter weights and reps for each set → tap Save Complete Workout. Your progress auto-saves as a draft if you close the app mid-session.
How do I swap an exercise?
In Log Workout, tap the ✏️ Swap button next to any exercise name. Type the new exercise name and confirm — your swap is remembered even if you close and reopen the app.
How do I carry over extra exercises?
If you added extra exercises last time you did a workout day, an "↩ Carry Over Last Session" button appears next to Add Exercise. Tap it to bring back the same extras.
📈 Progressive Overload
What are those green suggestion boxes?
Below each exercise's "Last:" line, the app suggests your next weight and reps per set based on how you performed last time — hit your top rep range and it bumps the weight, fall short and it has you repeat. Tap "Use →" to fill every set automatically.
🔥 Shuffle & Sweat
What is Shuffle & Sweat?
A mat-based conditioning session using a deck of cards. Each suit = movement type, number = reps. Tap the card to flip and reveal your exercise. Great for rest days or conditioning sessions.
What do the suits mean?
♠ Weighted Core · ♥ Bodyweight Core · ♣ Explosive/Dynamic · ♦ Isometric Hold · 🃏 Joker = 60s rest
Can I skip a card?
Yes — after flipping, tap "⏭ Skip" if you can't do that exercise. It won't count toward your session totals.
🤖 AI Coach
How do I build a new program with AI?
Go to Program tab → tap 🤖 Build with AI. Describe your goals, days available, and experience level — the AI generates a full training program. Review it and tap Apply to load it.
Can I modify my existing program with AI?
Yes — go to ⚙ My Plan → tap 🤖 Modify with AI Coach. The AI can see your current program and adjust specific days, swap exercises, or rebuild it entirely based on what you ask.
Does the AI Coach remember our conversation?
Yes — your chat history saves automatically and picks up right where you left off, even after closing the app.
🥗 Nutrition
How do macro targets get calculated?
Tap 🤖 Recalculate for Goal in the Nutrition tab. Enter your bodyweight and goal — the app sets calories, protein, carbs and fats automatically. You can always edit them manually too.
How does photo food logging work?
In Log Meal → tap 📷 Snap Food → take or choose a photo. AI identifies the food and estimates macros. Confirm and log.
What is My Foods?
When logging a meal, check "Save to My Foods" to store it for next time. Start typing that food name later and a ★ starred suggestion appears — tap it to instantly fill all macros.
Can I get an AI meal plan?
In the Nutrition tab, tap "Generate for Today" under AI Meal Plan. It builds a full day of meals based on your macro targets and goal.
What can I ask the Nutrition Coach?
Anything — pre-workout meals, high protein snacks, adjusting macros on rest days. It knows your goal, weight, and current macro targets.
🏆 My Stats
What is My Stats?
A Story-style recap of your progress — auto-advancing cards for This Month, This Quarter, Year to Date, All Time, and Personal Bests. Tap to pause, swipe to move between cards.
Can I share my stats?
Yes — tap "Share This Card" on any card to save it as an image and share it anywhere from your phone's share menu.
📊 History & Progress
Where can I see my past workouts?
Tap History → Workout Log to see all sessions. Tap the Calendar tab to see sessions by date — tap any highlighted day to see the full workout.
UpsideDown Fitness · upsidedownheadd@gmail.com