Generator guide
How Session Forge builds a workout
Session Forge is a rule-based generator, not a random picker. It reads your goal, age, level, sex, body weight, available equipment and the minutes you have, then assembles a session that fits inside that time budget.
Movement selection
The engine fills movement patterns in order — squat, hinge, horizontal push, horizontal pull, vertical push, vertical pull, core and conditioning — and picks from the exercise library only what your selected equipment allows. Choose machines and you get machine-specific demonstration clips rather than generic barbell footage.
Sets, reps, tempo and rest
Volume comes from your level, rep ranges from your goal, and rest from the work you just did: heavy compounds get long rests, conditioning blocks get short ones. Tempo is prescribed per exercise and shown on the running timer.
Running the session
Each block runs on a live interval timer with audio cues, haptic feedback on supported phones and a full-screen rest countdown between exercises. Turn on auto-start and the next exercise begins the moment rest ends, so a generated session flows without touching the screen.
How the generator picks exercises
Session Forge is rule-based, not random. It reads your goal, age band, training level, weekly frequency, bodyweight and blood-pressure flag, then selects movements from the exercise library that match the required pattern coverage — a push, a pull, a knee-dominant movement, a hip-dominant movement and a trunk brace — before filling any remaining time with accessory or conditioning work.
Set, rep and rest prescriptions follow the goal: heavier and longer rests for strength, moderate reps with shorter rests for hypertrophy, and circuit-style density for fat loss and conditioning. Age and blood-pressure inputs cap the intensity of high-impact and breath-holding movements rather than removing whole categories.
Equipment and substitutions
Tell the generator what you actually have and it will build around it. With no equipment it favours tempo, unilateral work and time under tension to create difficulty without load; with machines it prioritises fixed-path movements that let you push closer to failure safely when training alone.
Every generated exercise carries a substitution for the same movement pattern, so an occupied rack or a missing bench never ends the session — swap in place and the timers and completion tracking continue uninterrupted.
Running the generated session
Each exercise plays a looping demonstration clip with a work timer, a tempo callout and an automatic rest countdown that slides into the corner so the video stays visible. Between exercises a transition screen shows the remaining rest and a hydration prompt, then hands off to the next block — enable auto-start if you would rather not touch the phone at all.
Completed generated sessions are logged exactly like library programmes, contributing to your streak, tonnage and history so a forged workout is never a gap in the record.
Frequently asked
- How short can a forged session be?
- As short as ten minutes. The engine cuts accessory work first and keeps the compound movements that drive the result.
- Are generated sessions saved?
- Completed sessions are logged to your progress grid with their completion percentage, exactly like library programmes.
- Can I save a generated session and repeat it?
- Yes — completed sessions stay in your history, and regenerating with identical inputs produces the same structure so you can chase progression week to week.
- How long can a forged session be?
- Anywhere from roughly ten minutes to a full hour; the generator adjusts exercise count and rest length to fit the duration you choose.