Hopefully answered.

It reads your last 90 days — sets, sleep, RPE, even what you logged eating. It nudges loads up or down, suggests deloads, swaps exercises when you're stuck. You can ignore it. Most people stop ignoring it by week two.

No. Two of our eight programs are bodyweight-only (First 30, Hotel Room Hero). The rest assume some equipment, but coach will swap any exercise for what you actually have.

First 30 is built for you. Three sessions a week, no gym, real video cues. By day 30 most beginners are squatting bodyweight with clean form.

Optional. The cookbook gives you meals that hit your target. Log meals or don't — the program still works. Tighter goals (cuts, bulks) are easier with logging.

Yes. Import a PDF or just tell coach what you want — it'll structure it, schedule it, and adapt it from there.

Your data is exported to CSV. Your logs are yours. No dark patterns, no "we deleted your streak" emails six months later.