Planning Flow & UI Design
Complete planning flow from Step 1 (Goal Selection) through Plan Activation and Living Plan.
Overview
┌─────────────────────────────────────────────────────────────────┐
│ MOPLAN INTERACTIVE FLOW │
├─────────────────────────────────────────────────────────────────┤
│ │
│ PHASE 1: GOAL SELECTION │
│ ├─ Select outcome goals (1-3): Build Muscle, Lose Fat, etc. │
│ ├─ All 3 domain experts react to goal selection │
│ └─ Personality coach summarizes team feedback │
│ │
│ PHASE 2: GOAL QUANTIFICATION │
│ ├─ Destination goals: Set current → target → deadline │
│ ├─ Process goals: Set duration and success criteria │
│ ├─ Nova: Analyzes feasibility (achievable/ambitious/unrealistic)│
│ ├─ Max: Outlines training requirements │
│ ├─ Sage: Highlights recovery needs │
│ └─ Personality coach delivers verdict in user's style │
│ │
│ PHASE 3: ACTIVITY SELECTION │
│ ├─ Select activities: Gym, Running, Swimming, Sports, etc. │
│ ├─ Max: Comments on activity fit for goals │
│ ├─ Sage: Suggests recovery activities if needed │
│ └─ Personality coach encourages selections │
│ │
│ PHASE 4: FREQUENCY & SCHEDULE │
│ ├─ Set frequency per activity (e.g., Running 3x/week) │
│ ├─ Select available days │
│ ├─ Max: Validates total volume │
│ ├─ Nova: Checks against goal timeline │
│ ├─ Sage: Ensures adequate recovery (warns if too much) │
│ └─ Mo/Personality coach mediates if coaches disagree │
│ │
│ PHASE 5: EQUIPMENT & CONSTRAINTS │
│ ├─ Equipment access (gym equipment, cardio machines) │
│ ├─ Location access (commercial gym, home, outdoor, pool) │
│ ├─ Session duration preference │
│ ├─ Injuries/limitations │
│ └─ Max: Confirms exercises can be programmed │
│ │
│ PHASE 6: ASSESSMENT (NEW) │
│ ├─ Experience level (beginner, intermediate, advanced) │
│ ├─ Years training / time since training │
│ ├─ Sleep hours average │
│ ├─ Stress level (low, moderate, high) │
│ ├─ Nutrition adherence │
│ └─ Recovery capacity │
│ │
│ PHASE 7: SUMMARY & CONFIRMATION (NEW) │
│ ├─ Present complete summary of collected data │
│ ├─ Allow user to catch and fix errors │
│ └─ Create clear contract between user and system │
│ │
│ PHASE 8: COACH COLLABORATION & PLAN GENERATION (ENHANCED) │
│ ├─ Real-time streaming discussion between coaches │
│ ├─ Trade-off negotiation when conflicts arise │
│ ├─ Rules engine creates plan skeleton │
│ ├─ AI fills in workout details │
│ └─ All 3 experts sign off on their domains │
│ │
│ PHASE 9: PLAN PREVIEW (ENHANCED) │
│ ├─ Full session details with exercise explanations │
│ ├─ User reviews plan summary │
│ ├─ User commits to adherence targets │
│ └─ Plan activated with start date │
│ │
│ LIVING PLAN (Ongoing) │
│ ├─ Max: Daily workout guidance │
│ ├─ Nova: Weekly progress tracking and insights │
│ ├─ Sage: Recovery check-ins and adjustments │
│ ├─ Personality coach: Daily motivation and celebrations │
│ └─ Automatic plan adjustments based on performance │
│ │
└─────────────────────────────────────────────────────────────────┘
Coach Feedback Intensity by Phase
Not all phases require equal coach involvement:
| Phase | Max | Nova | Sage | Personality | Intensity |
|---|---|---|---|---|---|
| 1. Goal Selection | Comments | Validates | Notes recovery | Summarizes | Medium |
| 2. Goal Quantification | Requirements | Primary | Recovery needs | Verdict | Heavy |
| 3. Activity Selection | Primary | Silent | Recovery activities | Encourages | Medium |
| 4. Frequency & Schedule | Primary | Timeline | Primary | Mediates | Heavy |
| 5. Equipment & Constraints | Primary | Silent | Injuries | Brief | Light |
| 6. Assessment | Silent | Analyzes | Primary | Encourages | Medium |
| 7. Summary & Confirmation | Silent | Silent | Silent | Presents | Light |
| 8. Plan Generation | Signs off | Signs off | Signs off | Presents | Heavy |
| 9. Plan Preview | Commits | Commits | Commits | Seals | Medium |
| Living Plan | Workouts | Insights | Check-ins | Motivation | Heavy |
Legend:
- Heavy: Multiple coaches actively analyzing with detailed feedback
- Medium: 1-2 coaches providing focused feedback
- Light: Quick confirmation, minimal analysis
Phase Details
Phase 1: Goal Selection
User Actions:
- Select 1-3 outcome goals from predefined options
Goal Options:
- Build Muscle
- Lose Fat
- Get Stronger
- Improve Endurance
- General Fitness
- Sport-Specific
- Body Recomposition
Coach Reactions:
- Max: Comments on training implications
- Nova: Validates scientific feasibility
- Sage: Notes recovery requirements
- Personality Coach: Summarizes team reaction
Phase 2: Goal Quantification
User Actions:
- Set current value (e.g., 195 lbs)
- Set target value (e.g., 175 lbs)
- Set deadline (e.g., 12 weeks)
Coach Analysis Example:
User Goal: Lose 20 lbs in 12 weeks (195 → 175 lbs)
NOVA (Science & Insights):
"20 lbs in 12 weeks = 1.67 lbs/week. That's within the safe range of
1-2 lbs/week. At your starting weight, this represents 0.86% of
bodyweight weekly - optimal for fat loss while preserving muscle mass."
📊 Feasibility Score: 85/100
MAX (Training & Execution):
"To hit this target, you'll need 4 strength sessions and 2-3 cardio
sessions per week. I'll program compound lifts to maintain muscle
while you're in a deficit. No skipping leg day - that's where the
calorie burn is."
SAGE (Recovery & Lifestyle):
"At this deficit, recovery becomes critical. You'll need 7-8 hours
of sleep and at least 2 rest days per week. I'll include mobility
work to keep you feeling good. If stress spikes, we'll dial back
before burnout hits."
Same Analysis, Different Personality Coaches:
SAM (The Buddy):
"The team says you're set up for success! This is a solid, achievable goal. You've got the experts behind you - Max will push you, Nova will track your progress, and Sage will make sure you don't burn out. And I'll be here cheering you on every step of the way!"
REX (The Competitor):
"The experts have signed off. Nova says the numbers work, Max has your training locked in, and Sage will keep you from overdoing it. 20 lbs in 12 weeks - that's the target. Now let's see if you can beat it. Ready to compete?"
ACE (The Minimalist):
"Goal approved. 12 weeks. 4 lift, 2-3 cardio, 2 rest. Sleep 7+ hours. Let's move to activities."
Phase 3: Activity Selection
User Actions:
- Select activities: Gym (Strength Training), Running, Swimming, Cycling, Sports, Yoga
Coach Reactions:
- Max (Primary): Comments on activity fit for goals
- Sage: Suggests recovery activities if needed
- Personality Coach: Encourages selections
Phase 4: Frequency & Schedule
User Actions:
- Set frequency per activity (e.g., Gym 4x/week, Running 2x/week)
- Select available days
Coach Validation:
- Max: Validates total volume aligns with goals
- Nova: Checks schedule against timeline
- Sage: Warns if overtraining risk detected
- Personality Coach: Mediates if coaches disagree
Phase 5: Equipment & Constraints
User Actions:
- Select equipment access (Barbell, Dumbbells, Machines, Cables)
- Select location (Commercial Gym, Home Gym, Outdoor)
- Set session duration preference
- Note injuries/limitations
Coach Reactions:
- Max (Primary): Confirms exercises can be programmed
- Sage: Notes injury accommodations needed
Phase 6: Assessment (NEW)
User Actions:
- Select experience level (Beginner, Intermediate, Advanced, Returning)
- Input years training (or months since last training for Returning)
- Input average sleep hours
- Select stress level (Low, Moderate, High)
- Select nutrition adherence (Poor, Fair, Good, Excellent)
- Select recovery capacity (Low, Moderate, High)
Coach Reactions:
- Sage (Primary): Analyzes recovery profile, suggests adjustments
- Nova: Calculates appropriate volume based on experience
Contextual Warnings (displayed based on selections):
- Low recovery + High stress → Warning about overtraining risk
- Returning user → Advice about gradual progression
- Beginner → Explanation of expected adaptation timeline
Phase 7: Summary & Confirmation (NEW)
Purpose:
- Serves as "true north" for the planning process
- Allows user to catch and fix any errors
- Creates a clear contract between user and system
UI Concept:
┌─────────────────────────────────────────┐
│ Here's what we know about you: │
│ │
│ 🎯 Goal: Body Recomposition │
│ • Current: 180 lbs, ~20% body fat │
│ • Target: 170 lbs, ~15% body fat │
│ • Timeline: 12 weeks │
│ │
│ 🏋️ Training: │
│ • 4 days/week (Mon, Tue, Thu, Sat) │
│ • 60 min sessions │
│ • Primary: Gym weights │
│ • Equipment: Full gym access │
│ │
│ 👤 Profile: │
│ • Intermediate (2 years training) │
│ • Sleep: 7 hrs, Stress: Moderate │
│ • Recovery: Moderate │
│ │
│ [Edit] [Looks Good, Continue →] │
└─────────────────────────────────────────┘
Phase 8: Coach Collaboration & Plan Generation (ENHANCED)
Engine Actions:
- Rules engine creates plan skeleton (splits, frequency)
- AI fills in workout details (exercises, sets, reps)
- Periodization applied (phases, deloads)
Real-time Coach Collaboration:
Real-time streaming discussion between domain expert coaches designing the plan.
| Coach | Domain | Contribution |
|---|---|---|
| Max | Training & Execution | Exercise selection, programming, form cues |
| Nova | Science & Insights | Periodization, volume, intensity calculations |
| Sage | Recovery & Lifestyle | Deload timing, fatigue management, sustainability |
Example Collaboration:
Nova: "For body recomp, research shows 3-4x/week with
moderate volume works best. Given your recovery
profile, I recommend undulating periodization."
Max: "Based on Nova's recommendation, here's the split:
• Day 1: Push (Chest/Shoulders/Triceps)
• Day 2: Pull (Back/Biceps)
• Day 3: Rest
• Day 4: Legs
• Day 5: Rest
• Day 6: Upper Body
• Day 7: Rest"
Sage: "With moderate stress and 7hrs sleep, you can
handle this volume. I'll schedule deloads every
4th week to prevent burnout."
Data Flow:
The plan engine consumes:
- Goals → determines exercise selection, rep ranges, progression
- Timeline → determines periodization phases
- Frequency → determines split type (PPL, Upper/Lower, Full Body)
- Equipment → filters exercise database
- Experience → determines volume, complexity
- Recovery factors → determines deload frequency, intensity caps
Trade-off Negotiation
When user preferences conflict with optimal results, negotiate intelligently.
Rules:
- Maximum 2 rounds of negotiation, then proceed with user's choice
- User can override anything EXCEPT safety concerns
- If user ignores injury warnings, require explicit acknowledgment
Example Conflicts:
- User wants 6 days/week but has low recovery → suggest 4-5
- User wants 45 min sessions but goal needs 60 min → compromise
- User excludes squats but wants leg development → suggest alternatives
UI Concept:
┌─────────────────────────────────────────┐
│ ⚖️ We found a trade-off to discuss: │
│ │
│ You selected 6 days/week, but with your │
│ recovery profile, this may lead to │
│ diminishing returns. │
│ │
│ Nova: "Research shows intermediate │
│ lifters recover best with 4-5 days." │
│ │
│ Options: │
│ ○ Reduce to 5 days (Recommended) │
│ ○ Keep 6 days with lighter sessions │
│ ○ Keep 6 days (I'll manage recovery) │
│ │
│ [Continue with selection] │
└─────────────────────────────────────────┘
Phase 9: Plan Preview (ENHANCED)
Full Session Preview:
Show complete session details including exercise explanations.
┌─────────────────────────────────────────┐
│ Day 1: Push Day │
│ Duration: 60 min | Focus: Chest/Shoulders│
├─────────────────────────────────────────┤
│ WARMUP (5 min) │
│ • Band pull-aparts: 2x15 │
│ • Arm circles: 1 min │
├─────────────────────────────────────────┤
│ MAIN LIFTS │
│ │
│ 1. Barbell Bench Press │
│ 4 sets × 6-8 reps @ RPE 7-8 │
│ Rest: 2-3 min │
│ WHY: Primary chest builder, compound │
│ movement for strength & hypertrophy │
│ [How to perform ▼] │
│ │
│ 2. Incline Dumbbell Press │
│ 3 sets × 8-10 reps @ RPE 7-8 │
│ Rest: 90 sec │
│ WHY: Upper chest emphasis │
│ [How to perform ▼] │
├─────────────────────────────────────────┤
│ COOLDOWN (5 min) │
│ • Chest stretches: 30 sec each side │
│ • Shoulder stretches │
└─────────────────────────────────────────┘
Exercise Detail (Expandable):
┌─────────────────────────────────────────┐
│ Barbell Bench Press │
├─────────────────────────────────────────┤
│ Setup: │
│ • Lie on bench, eyes under bar │
│ • Grip slightly wider than shoulders │
│ • Feet flat, back slightly arched │
│ • Shoulder blades retracted │
│ │
│ Execution: │
│ 1. Unrack bar with straight arms │
│ 2. Lower to mid-chest (2-3 sec) │
│ 3. Touch chest lightly │
│ 4. Press up explosively (1-2 sec) │
│ │
│ Common Mistakes: │
│ ✗ Flaring elbows (injury risk) │
│ ✗ Bouncing off chest │
│ ✗ Lifting hips off bench │
│ │
│ For Body Recomp: │
│ Focus on controlled tempo to maximize │
│ time under tension. This builds muscle │
│ while the caloric expenditure supports │
│ fat loss. │
└─────────────────────────────────────────┘
Coach Commitments:
- Max: "I'll adjust your workouts based on performance"
- Nova: "I'll track your progress weekly"
- Sage: "I'll check in on your recovery"
- Personality Coach: Seals the commitment
Living Plan (Ongoing)
Ongoing Activities:
- Max: Daily workout guidance during sessions
- Nova: Weekly progress insights and projections
- Sage: Recovery check-ins and adjustment triggers
- Personality Coach: Daily motivation and celebrations
Automatic Adjustments:
- Volume modifications based on performance
- Deload triggers when fatigue accumulates
- Exercise swaps when plateaus detected
- Phase transitions (Accumulation → Intensification → Deload)
Key Parameters
FITT Principle
| Variable | Range | Guidelines |
|---|---|---|
| Frequency | 3-6 days/week | 2-3x per muscle group for hypertrophy |
| Intensity | 60-95% 1RM | Strength: 80-95%, Hypertrophy: 65-85% |
| Time | 30-90 min/session | Rest: 60-90s (hypertrophy), 2-5min (strength) |
| Type | Compound/Isolation | Equipment and exercise selection |
Volume & Progression
| Parameter | Guideline |
|---|---|
| Weekly Sets/Muscle | 10-20+ sets for hypertrophy |
| Rep Ranges | Strength: 1-5, Hypertrophy: 6-12, Endurance: 12-20+ |
| Progressive Overload | 2.5-5% weight increase when hitting rep targets |
| Deload Frequency | Every 4-8 weeks depending on intensity |
Periodization Models
| Model | Best For | Description |
|---|---|---|
| Linear | Beginners | Gradual, consistent progression |
| Undulating (DUP) | Intermediate+ | Varying intensity daily/weekly |
| Block | Advanced | Focused training phases |
Recovery Factors
| Factor | Optimal Range | Impact |
|---|---|---|
| Sleep | 7-9 hours | Critical for muscle recovery |
| Protein | 0.7-1g per lb bodyweight | Muscle protein synthesis |
| Stress | Low-moderate | High cortisol impairs recovery |
| Hydration | 0.5-1oz per lb bodyweight | Performance and recovery |
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Last Updated: 2025-12-08