Adaptive workout app — plan changes as you log

Most "programs" — the PDF you bought, the 12-week template, even most apps' weekly view — are static. You log Monday's squat at 100×5, but Wednesday's row plan is the same 60kg×8 the template said three weeks ago. The plan doesn't know you missed Tuesday or that the squat felt heavier than expected. Static programming pretends recovery is constant; it never is.

Volya's planner ships two adaptations today. (1) Anti-repeat muscle cooldowns scaled by exercise difficulty: train quads heavy (difficulty ≥4) on Monday → the planner won't queue another heavy quad day inside 96 hours; light isolations stay on the 72h rotation. (2) Week-over-week prescription shifts based on logged RPE: if your last 7 days averaged RPE under 5.5, the next generated plan bumps volume one step (+1 rep on the upper end); if it averaged over 8.5, it deloads (-1 set, -1 rep). Coach can also re-generate the week if you ask for a focus change ("shift to glutes", "drop weights, more bodyweight"). Sleep-tag triggers and per-exercise micro-progression are next on the roadmap.