Planning Flow
The 8-phase interactive planning wizard.
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: PLAN GENERATION │
│ ├─ Rules engine creates plan skeleton │
│ ├─ AI fills in workout details │
│ ├─ All 3 experts sign off on their domains │
│ └─ Personality coach presents final plan to user │
│ │
│ PHASE 7: REVIEW & ACTIVATION │
│ ├─ User reviews plan summary │
│ ├─ User commits to adherence targets │
│ ├─ Coaches commit to check-ins and adjustments │
│ └─ Plan activated with start date │
│ │
│ PHASE 8: 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
Not all phases require equal coach involvement:
| Phase | Max | Nova | Sage | Personality | Intensity |
|---|---|---|---|---|---|
| Goal Selection | Comments | Validates | Notes recovery | Summarizes | Medium |
| Goal Quantification | Requirements | Primary | Recovery needs | Verdict | Heavy |
| Activity Selection | Primary | Silent | Recovery activities | Encourages | Medium |
| Frequency & Schedule | Primary | Timeline | Primary | Mediates | Heavy |
| Equipment & Constraints | Primary | Silent | Injuries | Brief | Light |
| Plan Generation | Signs off | Signs off | Signs off | Presents | Heavy |
| Review & Activation | 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: Build Muscle, Lose Fat, Get Stronger, Improve Endurance, General Fitness, Sport-Specific
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:
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:
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: Plan Generation
Engine Actions:
- Rules engine creates plan skeleton (splits, frequency)
- AI fills in workout details (exercises, sets, reps)
- Periodization applied (phases, deloads)
Coach Sign-offs:
- Max: Signs off on training design
- Nova: Signs off on targets and timeline
- Sage: Signs off on recovery structure
- Personality Coach: Presents final plan
Phase 7: Review & Activation
User Actions:
- Review plan summary
- Commit to adherence targets (e.g., "I will train 4x/week")
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
Phase 8: Living Plan
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 |