Why GeniusGym

Age, sex and body weight

Age sets your recovery band, which controls weekly session count, warm-up length and how aggressively load progresses. Sex and body weight calibrate starting loads and calorie and protein targets in the matching nutrition plan.

Goal, level and weekly cadence

Fat loss biases toward density work and shorter rests; hypertrophy toward moderate loads and controlled tempo; strength toward heavy compounds and long rests; mobility toward joint work and longevity. Your level sets starting volume, and your available days decide whether you get a three, four, five or six day split.

Health flags

If you flag elevated blood pressure, the engine removes maximal holds and long isometrics and routes you to the Cardio-Calm nutrition protocol. GeniusGym is not medical advice — check with a clinician before starting any new programme if you have a diagnosed condition.

Why calibration takes ten questions

Each answer changes the output. Goal decides rep ranges and rest lengths, age band scales volume and warm-up length, training level sets exercise complexity, weekly availability decides the split, and bodyweight and blood-pressure flags cap intensity on high-impact and heavily loaded movements. Skip the calibration and you get a generic plan; complete it and you get one written around your constraints.

Nothing here is permanent. Re-run calibration whenever your circumstances change — new gym access, an injury, a different goal, more or fewer training days — and the prescription engine rebuilds both your programme and your fuel protocol immediately.

Answering honestly beats answering ambitiously

The most common calibration mistake is claiming more training days than you will realistically train. A four-day plan completed three times a week fails; a three-day plan completed three times a week progresses. Choose the number of days you can hit in a bad week, not a good one.

The same applies to training level. Select beginner if you have trained inconsistently for under a year — the beginner track progresses faster than the intermediate track for anyone still building technique, because it repeats the main patterns more often.

What happens the moment you finish

As soon as the last step is submitted, the prescription engine matches you to one programme and one nutrition protocol and pins them to your dashboard as hero cards. There is no further setup: open the app, tap the prescribed session and start training.