Adaptive training
Personalized workout plan
Describe your goal once. Synapse writes the sessions, substitutes for the gear you own, and rewrites the next prescription from your readiness score.
How the plan is built
Most “custom” plans are a template picked by a quiz. Synapse treats your plan as a living prescription: the block structure comes from your goal and training age, while the loading for each session comes from what your recent sessions and recovery actually show.
1 — Describe your goal in plain words
Type what you want: fat loss with three sessions a week, a first pull-up, more capacity for hiking. No dropdown menus to force your goal into a preset category.
2 — Set your gear and constraints
Save equipment profiles for home and gym, plus injury areas with a severity level. The plan substitutes movements within the same pattern instead of dropping them.
3 — Train against a daily readiness score
Each session opens with a readiness score from your recent volume, completion rate and rest. Sets and target intensity scale up or down before you start the first block.
4 — Get a debrief and the next prescription
After the final block, the coach writes a short debrief: what to push, what to hold, and the exact change to the next session — tied to your goals and pacing style.
What you get that a static plan can't do
- ›Readiness-aware loading, so a bad-sleep day becomes a lighter day instead of a missed one.
- ›Equipment substitutions that respect sets, reps and weight limits of the gear you actually own.
- ›Injury severity levels per body area, scaling constraints rather than banning movements outright.
- ›Progress analytics for volume, estimated intensity and personal bests over time.
- ›Cross-device resume, so an interrupted session picks up at the right block and timer.
Start your plan
Generate a plan from your own goal, or browse the protocol library and free written plans first if you prefer to see the structure before committing.
Personalized plan questions
What makes a workout plan personalized rather than generic?
A generic plan fixes sets, reps and movements ahead of time. A personalized plan starts from your goal, adapts to the equipment you have, and changes the prescription based on how the previous sessions actually went.
How long does it take to generate a plan?
Under a minute. You describe your goal, confirm your gear and constraints, and the plan is written with per-session blocks and readiness thresholds you can start immediately.
Can I use it with only bodyweight or minimal equipment?
Yes. Save a home profile with what you own — a mat, bands, one pair of dumbbells — and every session is built from movements that profile supports.
What if I have an injury?
Add the affected area and a severity level. Low severity limits range and loading; high severity swaps the pattern entirely and keeps the rest of the session intact.
Can I change the plan after it is generated?
Yes. Coach preferences let you switch presets such as training, recovery or cutting, and you see a live preview of how the next session changes before confirming.