Skip to main content
Fysiqal
Evidence-based training intelligence

Evolve beyond
your limits.

Fysiqal builds 12-week programs matched to your goals and equipment, adapts them to how you're actually recovering, and grades your form from video — one system that gets sharper every session you log.

Build my free planExplore the Knowledge Library
Fysiqal in a real training session
THE ADAPTIVE LOOP

One hard set. One bad night. Watch the plan respond.

Plan, train, recover, adapt — followed through one example athlete. Every number below is computed by the same engine the app runs; none of it is a real person's data.

  1. 01 — PlanExample athlete

    12 weeks. 4 phases.

    A 12-week block, built around you

    Week 6 · Intensification. How hard is decided before you touch a bar.

    See the receipt
    Plan · the receipt
    Your program is generated from the exercise graph in four phases — volume first, then intensity, a short peak, then a deload. Each phase carries its own set counts and effort targets, so “how hard” is defined before you ever touch a bar.
    Week 6 of 12Example program
    Accumulation
    Intensification · Week 2 of 4
    Realization
    Deload
    • Accumulation4 wk · RPE 7–8Build work capacity, moderate intensity · high volume
    • Intensification4 wk · RPE 8–9Increase intensity, maintain volume · moderate volume
    • Realization (peak)3 wk · RPE 8–9Peak intensity, sharpen · low volume
    • Deload1 wk · RPE 6–7Deload — recover and consolidate · reduced volume
    Week 6 / 12Example

    Intensification · week 2 of 4

    12-week block: Accumulation 4 weeks at RPE 7–8, Intensification 4 weeks at RPE 8–9, Realization 3 weeks at RPE 8–9, Deload 1 week at RPE 6–7. This is week 6.

    Today · Bench Press220 lb× 5RPE 8–93 sets · how hard is set before you start
  2. 02 — TrainExample athlete

    220 lb × 5 @ RPE 9.5

    Log what actually happened

    The phase asks for RPE 8–9. The last set went past it — logged, not judged.

    See the receipt
    Train · the receipt
    The last set of bench lands at RPE 9.5 — harder than this phase asks for. You log load, reps and how hard it felt; that is all the loop needs. Nothing extra to wear.
    Bench Press
    Target RPE 8–9
    Example logged bench press sets
    SetLoad × repsRPE
    1220 lb × 58.5
    2220 lb × 59
    3220 lb × 59.5 (above target)

    Last set at RPE 9.5 — above the phase target.

    Bench PressExample
    Target RPE 8–9Bar loaded · 220 lb
    1. Set 1220 lb × 5RPE 8.5
    2. Set 2220 lb × 5RPE 9
    3. Set 3220 lb × 5RPE 9.5 (above the target)

    Last set 220 lb × 5 · RPE 9.5 — above the 8–9 target

  3. 03 — RecoverExample athlete

    Readiness 38

    Active recovery, between sessions

    Mobility, rolling, breathwork — done. But the night was 5 hours of bad sleep, so chest, front delts and triceps still carry recovery debt.

    See the receipt
    Recover · the receipt
    Recovery happens between sessions. The cooldown and the breathwork are real practices the app runs and logs; foam rolling and percussion are comfort — they can ease soreness for a while, they don't repair muscle — and the sauna is a lifestyle choice the app doesn't track. None of it moves the estimate: Fysiqal reads what each muscle is still recovering from (the volume and effort you logged, and the hours since), and sleep, the main driver, feeds whole-session readiness separately. The two are never double-counted.
    The night afterExample
    Sleep
    5 h of 8 h
    Sleep quality
    1/5 · poor
    Soreness
    3/5
    Energy
    2/5
    38
    Readiness 38 · Compromised
    Self-reported only — no wearable connected.
    Muscle recovery · 14.5 h after benchExample
    • ChestElevated recovery debt
    • Shoulders (front delts)Elevated recovery debt
    • TricepsElevated recovery debt
    • Every other muscle: no recent load, nothing changed.

    Whole-session readiness (sleep, soreness, energy) is a separate signal — the two are never double-counted. Muscle recovery is an estimate from logged volume, effort and time since — not a measurement of the muscle itself.

    Between sessionsExample
    • Upper Body CooldownWellness · 5 min · loggedChild's pose with reach — opens the chest and shoulders that are still carrying debt
    • Foam roller · upper backComfort · eases soreness short-term
    • Percussion · front deltComfort, not repair
    • SaunaLifestyle · not tracked
    • Wind-down · 4-7-8 BreathingMind-Body · 5 min · logged

    Massage and foam rolling modestly ease perceived soreness — short-term comfort, not lasting tissue change. Sleep is the main driver of recovery; none of these rows changes the estimate.

    Between sessions · 14.5 hExample · estimate
    • ChestElevated recovery debt
    • Front deltsElevated recovery debt
    • TricepsElevated recovery debt
    • Upper Body CooldownChild's pose with reach — opens the chest and shoulders that are still carrying debtWellness · 5 min · logged
    • Foam roller · upper backComfort · eases soreness short-term
    • Percussion · front deltComfort, not repair
    • SaunaLifestyle · not tracked
    • Wind-down · 4-7-8 BreathingMind-Body · 5 min · logged
    Sleep · the main driver5 h of an 8 h target
    38Readiness · compromisedAn estimate from logged volume, effort and time since — not a measurement.
  4. 04 — AdaptExample athlete

    −2 sets. Main lifts untouched.

    A change you can read before it happens

    Small trims apply on their own. Anything bigger waits for you — or your coach.

    See the receipt
    Adapt · the receipt
    The small, bounded trim — one set, only where a muscle is still recovering — applies on its own. The bigger change is a proposal: why, how sure, what stays the same. It waits for you, or for your coach on a coached plan.
    Today's session adjusted Waiting for you

    Today only: two sets fewer on accessory work, main lifts unchanged, and cap effort at RPE 7.

    Because

    Today's readiness came in at 38 (compromised) — driven mainly by sleep quality and energy.

    • Sleep duration 63/100 (self-reported)
    • Sleep quality 0/100 (self-reported)
    • Freshness (soreness) 50/100 (self-reported)
    • Energy 25/100 (self-reported)
    Confidence

    Medium — Based on self-reported check-in signals only — no wearable data yet, so capped at medium.

    Today's session
    Example next session: planned sets, sets now, and sets if the change is accepted
    ExercisePlanNowIf accepted
    Back Squat444
    Incline Dumbbell Press−1 set: chest still recovering322
    Lateral Raise−1 set: shoulders still recovering321
    Cable Crunch331

    Sets shown; effort capped at RPE 7 if accepted. Main-lift stimulus is fully preserved — only accessory volume comes down today.

    What stays exactly as it is
    • Your exercises and their order stay the same
    • Your program and next sessions are untouched
    • Tomorrow resets to the plan automatically

    In the app: accept it, keep only the changes you pick, or reject it. Accepting is reversible for 24 hours.

    Training on your own

    Readiness adjustment waits for you to approve.

    Muscle readiness trim applies on its own within the plan’s limits; bigger changes wait for you.

    On a coached plan

    Readiness adjustment waits for your coach.

    Muscle readiness trim waits for your coach. Your coach can choose to let small trims apply on their own.

    Today's sessionExample
    • Back Squat4 sets untouched
    • Incline Dumbbell Presschest still recovering3 sets planned, now2 sets
    • Lateral Raiseshoulders still recovering3 sets planned, now2 sets
    • Cable Crunch3 sets untouched

    −2sets applied on their own — small, bounded, only where a muscle is still recovering

    Bigger change Readiness adjustment waits for you to approve.On a coached plan: waits for your coach.

FORM STUDIO

Film a set. Get a read you can check.

Form Studio counts your reps, grades each one against Fysiqal's own movement rubric — every common fault marked clean, minor or major — and finishes with the cues to apply on your next set. Only the reps it can clearly see get a score.

  • Squat and push-up sets are read rep by rep: at least two clear reps or no score — it tells you how to re-film instead of guessing.
  • A major fault can hold that lift’s load steady while you rebuild the pattern — as a suggestion, never a silent change.
Compare plansIncluded with Pro and Coached.

Library demo clip, shown for illustration — in the app this is your own phone video.
AI-observed read · Squat set Example read
77
Solid3 of 3 reps read
Per-rep breakdown
  1. Rep 184/100

    No faults flagged for this rep.

  2. Rep 276/100
    Cutting depth — turning around above parallel when you could go lower with heels down and a neutral back. MinorTurned around higher than rep 1 — a little short of the depth you controlled on the first rep.
  3. Rep 372/100
    Cutting depth — turning around above parallel when you could go lower with heels down and a neutral back. MinorFastest descent of the set and the highest turnaround — well short of rep 1’s depth.
77
Solid~77/100 avg

Scored 3 of 3 repsAverage of the 3 clearly visible reps.

Evidence queue5 checked against the squat rubric
  • Excessive forward torso lean turning it into a good-morning. Clean
  • Cutting depth — turning around above parallel when you could go lower with heels down and a neutral back. Minor · reps 2, 3Turned around higher than rep 1 — a little short of the depth you controlled on the first rep.
  • Losing the brace and rounding the lower back at the bottom. Clean
  • Heels lifting off the floor at the bottom, shifting the weight onto the toes. Clean
  • Slamming into a hard, hyperextended lockout at the top instead of stopping at full extension. Clean
Apply next set
  1. Reach at least thighs-parallel; go deeper if your heels stay down and your back stays neutral — then drive up.
  2. Brace the trunk before you descend — big breath into the belt line.

Camera angle · The squat rubric suggests filming from the front. Front-on best shows knee valgus. Depth and torso lean are easier to judge from the side. This clip is side-on, so this read leaves out: Knees collapsing inward (valgus) on the drive out.

Technique coaching against a movement rubric, not a medical or injury assessment. A qualitative read from a vision model — not a clinically validated score.

Coached Example

On a coached plan, your coach checks this read.

Each finding can be agreed, modified or dismissed before it reaches your plan.

Cutting depth — turning around above parallel when you could go lower with heels down and a neutral backAI: Minor Agreed by your coach
ONE LOGGED SET

One session, everywhere.

The loop's hard bench set doesn't stay in your log. Your fuel, your recovery, the why, the how, your progress and your coach all pick it up — nothing to re-enter.

Set logged Example athlete

220 lb × 5

Bench Press · set 3 of 3
RPE 9.5target 8–9
  1. Set 1220 lb × 5RPE 8.5
  2. Set 2220 lb × 5RPE 9
  3. Set 3220 lb × 5RPE 9.5

Nutrition

TODAY'S FUEL

Light session: Bench Press — carbs close to your baseline. Example: 180.8 lb, strength goal, 4 training days a week.

Why carbs follow training

Recovery

NEXT MORNING
  • Chest elevated recovery debt
  • Front delts elevated recovery debt
  • Triceps elevated recovery debt

14.5 h later, chest and front delts still read as recovering, so Incline Dumbbell Press drops 1 set next session.

Recovery Between Sessions

Knowledge Library

THE WHY

RPE 9.5 against the 8–9 target is exactly the signal autoregulation reads. Adjusting load and volume day to day by how hard a set actually feels.

Read: RPE / RIR Autoregulation

Exercise guide

THE HOW
Horizontal Push · Pectoralis major

6 setup and execution cues, 3 common mistakes, and the muscles it works.

Flat Barbell Bench Press guide

Progress

ON YOUR RECORD
256.6 lb e1RM Example
From your best set, 220 lb × 5 (Epley) — what Progress records

Example: 180.8 lb male. 14.6 lb more e1RM reaches Advanced. Standards are approximate bands, not a clinical norm.

Check your strength standard

Your coach

COACHED
Coach reply · your thread Example
RPE 9.5 after a 5-hour night is the night, not a stall. Take the trim; film next week's top set and I'll check it.
Form Studio review
AgreeModifyDismiss

Your coach sees the set and the night before it, and reviews your Form Studio clip finding by finding.

Browse coaches
FREE · NO ACCOUNT NEEDED

The knowledge is free. Forever.

1,100+ topics, 413 exercise guides and every calculator — no account needed. You pay only when Fysiqal applies it to you.

1,100+
Knowledge Library topics
Browse the Library
413
Exercise guides
All exercise guides
3
Free calculators
All calculators
FREE
$0 forever

The Library, exercise guides and calculators — plus workout logging with a free account.

PRO
$14.99 / mo · or $99.99 / yr

Fysiqal applies it to you: adaptive programs, Form Studio, the Recovery Engine and Performance Labs.

COACHED
Coach-set pricing

A real coach on top. Works with Free or Pro; each coach sets their own price.

Compare plans

For athletes

AI-adapted programs, form feedback, and recovery intelligence built around your own training data.

For coaches

A real business storefront — client programming, delivery, and payouts, not just a marketplace listing.

WHAT ARE YOU TRAINING FOR?

Pick a goal — see exactly what Fysiqal builds for it.

Ready for a plan that adapts to you?

Stop guessing at your programming.