Strongman AI · v1.3

How to use Strongman AI

Everything you need to set up your profile, log training, use Rocky, and climb the leaderboards — updated for v1.3.

Start here

1
Complete User settings Open You → User settings for your account, main goal, and school-night / weekend session caps. If you compete, add each sport with practice nights, game or meet days, and season phase — Rocky plans around your real schedule, not a generic template.
2
Build your weekly split in Log Go to Log → Workout split (open split editor). Tap each day to add exercises, save routines Rocky sends you, and switch between saved splits. User settings is for sports and goals — your split lives in Log.
3
Log workouts and PRs Hit Start workout on Home or open Log to track sets, reps, and weight. Use Log → Progress → Personal bests for running, swimming, and lifting PRs — timed events save sport, distance, and event to your profile automatically.
4
Chat with Rocky Ask for session ideas, form cues, or game-day adjustments. Be specific: sport, time available, equipment, and how you feel. Rocky can generate full workouts and save routines straight to your split library.
5
Check Rank and Home Rank has three leaderboards — Exercises (search a lift), Streak (logging consistency), and Times (pick sport, distance, and event). Home shows streaks, split-day nudges, and Rocky setup alerts when something is missing.
Open User settings Edit workout split New to working out? Back to Home

User settings (under You)

  • Account — name, username, and profile basics
  • Sports schedule — add one or more sports; for each, set school vs club, practice nights, game/meet days, and in-season vs off-season
  • Goals & caps — main training goal, experience, equipment access, favorite lifts, and how long sessions can run on school nights vs weekends
  • Known notes — injuries, preferences, or anything Rocky should remember every time
  • Weekly split — not here; use Log → Workout split instead

Rocky setup alerts on Home, User settings, and Coach will nudge you if sports or schedule details are still missing.

Log — workouts, progress, and splits

  • Today’s workout — log sets, reps, and weight; use workout mode for a focused full-screen session
  • Progress — charts, load insights, progressive overload hints, and personal-best history
  • Personal bests — running times, swimming times (with course), and weightlifting PRs; share sticker graphics to Instagram after saving
  • Workout split — weekly day-by-day exercise plan; save AI routines from Coach directly into your split library
  • Competitions — track head-to-head challenges from the Progress tab; full competition management lives on Rank

Rank — leaderboards & competitions

  • Exercises — search a registered lift; ranks show intensity, weight, and reps in your preferred units
  • Streak — longest logging streak; no filters, loads automatically
  • Times — pick sport (running or swimming), distance, and event; your last selection saves to your profile
  • Filters — Global, Friends, or Followers on each board (Friends/Followers require sign-in)
  • Competitions — start or join challenges with other athletes; ongoing and finished lists at the bottom of Rank

Public leaderboards are viewable without an account at /leaderboards.

Use it optimally

  • Be honest about time. School-night and weekend caps in User settings keep sessions realistic.
  • List lifts you care about. Favorite movements help Log suggest overload on the exercises that matter to you.
  • Log consistently. Three sessions beat one perfect week — Rocky’s callouts and streak leaderboards get sharper with data.
  • Separate Settings from User settings. Settings (sidebar menu) is for theme, units, notifications, and Labs. User settings (under You) is for you as an athlete.
  • Refine your profile anytime. Use init refine to revisit onboarding questions, or edit directly in User settings.
  • Experimental mode in Settings → Labs unlocks in-progress features. Turn it on only if you’re okay with rough edges.
  • Share feedback. The Surveys hub covers bug reports, exercise requests, and roadmap input.

Version history

Current release and patch notes — same card layout as our surveys gallery.

All releases

Where things live

  • Home — dashboard, stats, streak callouts, split-day nudges, and Rocky setup alerts
  • Log — today’s workout, progress charts, personal bests, and weekly split editor
  • Coach — chat with Rocky; apply or save generated workouts
  • Rank — exercise, streak, and times leaderboards plus competitions
  • You — public profile, achievements, and Instagram stickers; User settings via the profile menu
  • Settings — theme, units, notifications, guide link, and Labs (experimental mode)
  • Guide — this page (/info)
  • Surveys — feedback and feature requests (/surveys)
  • Patch notes — Version 1.3 release notes; returning users may see the catch-up walkthrough