The Coach tap · reroll
Week Ceiling
Location
Anytime abs & cardio · no rest days
Nothing scheduled today, or just want extra work? Start this whenever — it doesn't touch your Ceiling/Floor rotation.
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7-day avg
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goal
Today's Workout
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Bodyweight
Log a weigh-in to start the trend.
Steps
Log steps to start the trend. From your Oura app's daily total, or any tracker.
Key Lifts e1RM trend
Weekly Tonnage
total lb lifted per week · last 8 weeks
Muscle Volume
sets · this week
Consistency
last 12 weeks
each column = 1 week · Mon→Sun
Lift Trend
PR Feed
All-Time Bests e1RM
Achievements
Phase
The Doctrine
The body is the weapon. No shortcuts borrowed, no equipment worshipped. Heavy compounds build the base, weighted calisthenics build relative strength, explosive work keeps it athletic, and the diet keeps it visible. Dense, lean, fast — strength that shows up anywhere.
Ceiling is the 5-day plan for a good week. Floor is the 3-day minimum that is never negotiated. A location never cancels a session — Gym, Livano, or bodyweight, every day has a version. The only unacceptable outcome is zero.
Progression Rules
Double Progression
Top of rep range → add weight, reset repsUpper +5 lb · Lower +10 lb · Weighted BW +5 lb. Below top of range → +1 rep at same weight.
RPE ≤ 7 at ceiling
Double jumpIt was easy — take 2× the increment.
RPE 10 grind
RepeatHold weight and reps, win it clean first.
Plateau · 3 sessions no e1RM gain
Deload 10% or swap variantThe app flags it on the exercise automatically.
Livano Pflugerville Kit
Dumbbells + benches
DB workPresses, rows, RDLs, carries.
Cable / functional
CablesRows, pulldowns, flys, pushdowns, crunches.
Smith machine
SmithSquat, bench, RDL patterns loaded heavy.
No barbell / rack
Auto-swapLivano mode swaps barbell lifts automatically.
Sync to Calendar subscribe once, updates weekly
On iPhone: tap one, then hit Subscribe when Calendar prompts. Default schedule — Ceiling lands Mon/Tue/Wed/Fri/Sat, Floor lands Mon/Wed/Fri, both 6:00–7:00am Central. Tell me if you want different days or a different time and I'll regenerate the feed.
Program Reference
Sessions and history sync to the cloud. Data lives locally first — airplane-mode workouts sync when you're back.