How do I install the app on my phone?

On iPhone: tap Share → Add to Home Screen. On Android: tap the browser menu → Add to Home Screen. Or go to ⚙ My Plan and tap "Add UDF to Home Screen." No App Store needed!

How do I choose a training program?

Go to ⚙ My Plan, select a program that matches your schedule (3, 4, 5, or 6 days), and tap Apply. Your weekly program will load automatically.

Can I change my program later?

Yes — go to ⚙ My Plan anytime and select a new program. Your history stays intact.

How do I log a workout?

Tap Log Workout, select the day, enter your weight and reps for each set, and tap Save Complete Workout.

Can I see what I lifted last time?

Yes — when you select a workout day, each exercise shows your last session's numbers automatically.

Can I add extra exercises not in my program?

Yes — tap "+ Add Extra Exercise" at the bottom of the log screen.

Can I swap an exercise?

Yes — tap the ✏️ Swap button next to any exercise name.

What is the CSV template?

Go to ⚙ My Plan → Download CSV Template to get a blank spreadsheet. Fill it in with your workouts and import it to log multiple sessions at once — great for catching up on missed logs.

Where can I see my past workouts?

Tap History → Workout Log to see all previous sessions.

How do I track progress on a specific exercise?

Go to History → Progress, search for an exercise, and see your weight trend over time.

How do I log meals?

Tap Nutrition → + Log Meal. Search any food by name (e.g. "scrambled eggs", "chicken breast") and macros fill in automatically — adjust serving size as needed. Or enter macros manually. Requires a free USDA API key (get one at fdc.nal.usda.gov).

What is the AI Coach?

The AI Coach is a built-in fitness assistant powered by Claude AI. It builds fully personalised workout programs through a simple chat — just describe your goals, experience level, available days, and any preferences, and it creates a complete weekly schedule for you.

Where do I find the AI Coach?

Tap the "🤖 Build with AI" button on the Program tab or during onboarding setup. If you already have a program, go to ⚙ My Plan and tap "🤖 Modify with AI Coach" to refine your existing schedule.

What can I ask the AI Coach?

Almost anything fitness-related — build a program from scratch, swap exercises, change rest days, adjust sets and reps, switch splits (e.g. PPL to upper/lower), modify for injuries or equipment limits, or change the intensity for a bulking or cutting phase.

Can I refine the program after it's generated?

Yes — just keep chatting. Say things like "swap day 2 to a rest day", "replace deadlifts with trap bar deadlifts", or "make it harder" and the program updates live in the right panel.

How do I apply the generated program?

Once you're happy with the program shown in the right panel, tap "Apply This Program →". It loads instantly into your weekly schedule and saves to your account.

What if the AI Coach is unavailable?

All other features — workout logging, history, nutrition, and preset programs — work normally. The AI Coach may occasionally be temporarily unavailable but will be back shortly.

How do I reset my password?

On the login screen tap "Forgot password?" and enter your email. A reset link will be sent.

How do I change my email or password?

Tap the ⚙ icon in the top right header. Enter your current password to verify, then update your email or set a new password.

How do I logout?

Tap Logout in the top right of the header.

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