Included for every client. No extra cost.
The coaching software I built for my own clients.
ProgramGrid is what I wished existed when I started coaching. Training, diet and physio in one app, designed around the way a real PT actually works. Every Chiswick PT client gets the paid tier free for as long as they train with me.
Pillar
Training
Your block lives on your phone. Today's session loads as you walk in. Every set you log feeds the next plan.
Today · Mon — Lower
Block 3 · Hypertrophy
4-week mesocycleVolume
5,338kg·reps
Avg RPE
8.2
Logged
2/4
- Grid programming
- Mesocycle on one screen. Click any cell to edit sets, reps, or RPE.
- 43 template programs
- Stock blocks across hypertrophy, cut, peak and return. Save your own on top.
- e1RM live tracking
- Brzycki estimate updated set by set. PRs auto-detect at the rack.
- Block Insights
- Per-muscle verdicts (Push / Hold / Reduce). Top movers ranked, exercise dot strips.
- Warmup + plates
- Punch your working weight, get the ramp and the exact plates per side.
- 870+ exercise library
- Muscle-tagged, equipment-classified, with a stylised demo image.
Pillar
Diet
Sensible targets, an adaptive cap that reads your real weight trend, and an AI food scanner so logging takes seconds.
Diet · Sun 27 Apr
Diet
Cut phase · wk 3
21 – 27 Apr 2026
🎯
Adaptive target · auto-locked
2,180 kcal/day to hit 78 kg by Aug 12
Adjusts daily from your 7-day weight trend
Avg kcal
2,210
last 7d
Avg protein
178g
last 7d
Balance
-300
vs maint/day
- Adaptive daily target
- Calories follow your smoothed weekly trend, not yesterday's scale.
- AI photo food scan
- Snap a plate, AI breaks it into items and macros.
- Barcode scanning
- Point at any label, logged in seconds.
- 200,000-food database
- FatSecret and Open Food Facts backing the search.
- Weight trend chart
- Smoothed trend across 3, 7 and 14 days. Real signal, not daily noise.
- Maintenance estimate
- TDEE inferred from your actual intake and weight trend.
Pillar
Physio
Daily pain logging, a self-triage flow for common patterns, and an invite link your physio can use without an account.
Injuries · Hannah Phillips
Tendon injuries · 2 active
This weekavg pain · 0 none → 5 severe
Right biceps tendon7/7 days2.1
Left patellar tendon6/7 days1.1
- Self-triage your pain
- Pick the region, answer a few questions, get a likely pattern with confirmation tests.
- Daily 0-5 pain logging
- Score every injury, every day, in seconds. Feeds the heatmap and trend.
- 30-day pain heatmap
- Calendar grid tinted by daily pain score. At-a-glance read.
- Physio Link
- One link per client. Your physio sees pain logs and training, leaves notes, prescribes rehab. No install.
- Rehab as a program exercise
- Pin rehab from a triage result onto a specific day. Engine-progressed.
- Functional outcome scores
- QuickDASH, ODI, NDI, KOOS-12, FAOS, PSFS baked in.
Included for every client. No extra cost.
ProgramGrid.
Four on the Grid.
Training, diet, physio and the coaching tools I use to coach you better, all in one app. Developed by me, for the way I actually coach. Free for every Chiswick PT client, yours to keep after.
Snap
Diet · Sun 27 Apr
Diet
Cut phase · wk 3
21 – 27 Apr 2026
🎯
Adaptive target · auto-locked
2,180 kcal/day to hit 78 kg by Aug 12
Adjusts daily from your 7-day weight trend
Avg kcal
2,210
last 7d
Avg protein
178g
last 7d
Balance
-300
vs maint/day
Logged
Diet
AI vision · Developed by me
Snap the plate. The AI logs it.
Most people quit tracking food by week three. Weighing every ingredient, hunting barcodes, doing maths at dinner kills it. The AI vision model I built into ProgramGrid removes all of that. Photograph the plate, the meal lands in today's log with macros done. Adjust what's off and move on.
Open the diet logToday · Mon — Lower
Block 3 · Hypertrophy
4-week mesocycleVolume
5,338kg·reps
Avg RPE
8.2
Logged
2/4
Training
Today's session, loaded
Walk in, the workout's there. Tap to log, e1RM updates live, PRs flash green. The plan I wrote you this week, in your pocket.
Injuries · Hannah Phillips
Tendon injuries · 2 active
This weekavg pain · 0 none → 5 severe
Right biceps tendon7/7 days2.1
Left patellar tendon6/7 days1.1
Physio
Triage and diagnose niggles
Built-in physio triage diagnosis system: log pain and triggers, the system narrows the likely cause and the rehab work to do. Invite your physio in to collaborate on the same plan whenever you need.
Block Summary · Hypertrophy B
Reviewing block4 weeks · 5 muscles · 14 exercises
Volume hit
259/259
sets
Avg trend
+4.3%
across muscles
Top mover
Chest
+6.8%
MatchOverUnderEmpty
Coaching tools
What I see, so I coach you better
After every block I get a per-muscle read-out. Push, hold or reduce. The next four weeks get programmed off real data from your week, not from gut.
Every feature
The full library.
Every module in ProgramGrid. Tap any feature for a closer look. All included with your coaching, no extra cost.
Training
25 featuresGrid programmingMesocycle on one screen, weeks across and days down.+
Grid programming
Mesocycle on one screen, weeks across and days down.
The whole block on one screen. Sticky muscle and exercise columns keep you oriented on long programmes. Click any cell to edit sets, reps, or RPE.
W1
W2
W3
W4 · D
Squat
3×8
3×8
4×6
2×8
Bench
3×8
3×6
4×5
2×6
Row
3×10
3×8
4×8
2×10
Build view modesToggle Volume / Detailed / Full / Expand-all on the builder.+
Build view modes
Toggle Volume / Detailed / Full / Expand-all on the builder.
Switch the grid between density modes while you build. Volume mode collapses to totals per day. Detailed shows every cell. Full reveals every variable.
BUILD VIEW
Volume
Detailed
Full
Expand
Tap to switch density
Auto-tinted cellsSets blue, reps green, RPE amber. Load at a glance.+
Auto-tinted cells
Sets blue, reps green, RPE amber. Load at a glance.
The grid colour-codes by variable so you can read load and intensity without parsing numbers. Deload weeks turn amber. A grid you can actually read.
SETS
REPS
RPE
Squat
3
8
8
Bench
4
6
9
Row
3
10
7
Load at a glance
Deload weeks markedDeload columns flagged amber, excluded from trend.+
Deload weeks marked
Deload columns flagged amber, excluded from trend.
Mark any week as deload and the column flips amber. Block insights and trend charts skip deload weeks when calculating progression.
W1
W2
W3
DELOAD
W4
W5
W6
DELOAD
Skipped in trend calc
Trend ignores W3 + W6
Circuits + supersetsGroup exercises in two taps. Rest timer adapts.+
Circuits + supersets
Group exercises in two taps. Rest timer adapts.
Bracket exercises into a circuit or superset. Clients see them grouped on the day with rest timing between rounds, not between sets.
SUPERSET A
A1 · DB Bench3 × 10
A2 · Cable Row3 × 10
CIRCUIT B · 4 ROUNDS
B1 · Goblet Squat12
B2 · Push-up15
B3 · Row12
Equipment-busy substitutionsTap a row, pick a swap that hits the same pattern.+
Equipment-busy substitutions
Tap a row, pick a swap that hits the same pattern.
Rack taken or machine occupied. Tap the exercise, pick a substitution from the same movement pattern, log the set. Block stays intact, volume still counted.
RACK TAKEN. SWAP.
Barbell Back SquatSQUAT
↓
Hack Squat MachineSQUAT ✓
Same pattern, volume still counted
Block Summary toolVolume, sets and RPE overview across the block.+
Block Summary tool
Volume, sets and RPE overview across the block.
Tools tab card that tallies your block by volume, set count, and intensity. Per-muscle breakdown shows where the work actually landed.
BLOCK SUMMARY6 weeks
VOLUME
84t
SETS
612
AVG RPE
7.8
Quads
168
Chest
122
Back
144
Block ReviewPlanned versus actual, deltas highlighted post-cycle.+
Block Review
Planned versus actual, deltas highlighted post-cycle.
After the cycle, see programmed sets next to actual sets. Greens for hits, reds for misses. The whole block reviewed in one screen.
EXERCISEPLANACTUAL
Back Squat2424
Bench Press2022
RDL1814
Pull-up2424
OHP1612
Block Compare toolDiff two blocks side by side. Decide the next macro.+
Block Compare tool
Diff two blocks side by side. Decide the next macro.
Drop last cycle and this cycle in the compare tool. Volume per muscle, e1RM trend, deltas with arrows. Push, hold, or back off, evidenced.
BLOCK 1
Quads24 sets
Chest18 sets
BLOCK 2
Quads28 sets+4
Chest20 sets+2
Block InsightsPer-muscle verdicts, top movers, exercise dot strips.+
Block Insights
Per-muscle verdicts, top movers, exercise dot strips.
Each muscle group gets a Push / Hold / Reduce verdict based on the trend. Top movers ranked. A dot strip per exercise shows which lifts carried the cycle.
VERDICT PER MUSCLE
Quads+8%PUSH
Chest+1%HOLD
Shoulder-4%REDUCE
Back+6%PUSH
ProgressLift progression over time, per exercise.+
Progress
Lift progression over time, per exercise.
Tools tab chart that tracks e1RM and weight history for any lift across cycles. Sloped lines, recent PRs flagged, deload weeks dimmed.
BACK SQUAT · 6 BLOCKSPR
B1B3B6
e1RM live trackingBrzycki estimate updated set by set.+
e1RM live tracking
Brzycki estimate updated set by set.
Every set you log produces a fresh e1RM. The dashboard tracks the trend across the block. PRs auto-detect when this set beats the last cycle.
BACK SQUAT · e1RM+12 kg
PR auto-detectionBeat last cycle, row flashes green at the rack.+
PR auto-detection
Beat last cycle, row flashes green at the rack.
When a logged set produces a new e1RM high, the row lights up green and the dashboard surfaces the PR. You see it the moment it happens.
NEW PR+5 kg
Back Squat115 × 5
e1RM 129 kg · prev 124 kg
Row flashes green at the rack
1RM CalculatorEstimate your one-rep max from any working set.+
1RM Calculator
Estimate your one-rep max from any working set.
Tools tab calculator. Drop in a weight and reps, get an e1RM estimate. Useful for planning the next block off realistic numbers.
1RM CALCULATOR
WEIGHT
100kg
REPS
5
↓
e1RM (Brzycki)
112.5 kg
RPE ConverterRPE to weight lookup, both directions.+
RPE Converter
RPE to weight lookup, both directions.
Tools tab. Type a working weight + reps + RPE, get conversions for other rep / RPE targets. Helps you nail load picks mid-session.
RPE CONVERTER
100 kg × 5 @
RPE 8
× 3 @ RPE 8108 kg
× 5 @ RPE 9104 kg
× 8 @ RPE 792 kg
Warmup + PlatesWarmup ramp and bar loading per lift.+
Warmup + Plates
Warmup ramp and bar loading per lift.
Punch in your working weight, get the warmup ramp and the exact plates per side. Customisable to your bar weight, plate inventory, and increments.
WARMUP RAMPworking 120kg
40 kg
10
10
60 kg
20
20
80 kg
20
10
10
20
100 kg
20
20
2.5
2.5
20
20
Rest TimerTimed rest periods between sets and circuits.+
Rest Timer
Timed rest periods between sets and circuits.
Tools tab timer that fires between sets or between rounds. Configurable defaults per exercise, with a quick reset on the active session.
REST TIMER
2:30
of 4:00
Between sets · Back Squat
ConditioningCross-block cardio sessions and modality totals.+
Conditioning
Cross-block cardio sessions and modality totals.
Log cardio outside the lifting grid. The tool surfaces weekly modality totals (rowing, intervals, easy) so you can see your conditioning load alongside lifting.
CONDITIONING · WEEK
Row32 min
Intervals12 min
Easy zone 255 min
Total 99 min
Weekly PBWhat do you need to beat this week?+
Weekly PB
What do you need to beat this week?
Tools tab card that surfaces last cycle's working sets so you walk in knowing the number to beat. Removes the guesswork on programmed reps.
BEAT THIS WEEK
Back Squat
110 × 5@ 8
Bench
85 × 6@ 8
RDL
100 × 8@ 7
KG / LBS converterConvert between units, anywhere.+
KG / LBS converter
Convert between units, anywhere.
Inline kg/lbs conversion tool. Useful for travelling lifters or coaching across imperial and metric clients.
UNITS
100
KG
⇋
220.5
LBS
Inline anywhere
43 template programs43 ready-to-run blocks across hypertrophy, cut, peak, and return.+
43 template programs
43 ready-to-run blocks across hypertrophy, cut, peak, and return.
43 stock templates by goal and length. Save your own on top. Reuse across cycles. Coaches save once and assign to many clients, with per-client tweaks where it matters.
Hypertrophy 5d
6 weeks
Cut 4d
8 weeks
Peak 3d
4 weeks
Return to lift
5 weeks
Goal questionnaireAnswer 4 questions, matched to one of 43 templates in 60 seconds.+
Goal questionnaire
Answer 4 questions, matched to one of 43 templates in 60 seconds.
Tells the app your goal, your experience, your training days, your equipment. Returns the best fit from the 43-template library, ready to start.
QUESTION 3 OF 4
How many days a week do you lift?
3 days
4 days
5 days
6 days
Session loggerTap, log, move on. Phone-first interface.+
Session logger
Tap, log, move on. Phone-first interface.
The Program tab is the day-by-day view. Tap a lift, log weight + reps + RPE, see live e1RM. No interruptions to your set rhythm.
Day 1 · LowerIN PROGRESS
Back Squat✓ 110 / 8 @ 8
RDL✓ 90 / 10 @ 7
Lying Curl—
870+ exercise libraryEvery movement covered. Canonical, muscle-tagged, demo-imaged.+
870+ exercise library
Every movement covered. Canonical, muscle-tagged, demo-imaged.
The block-builder draws from an 870+ exercise canonical library. Each one is muscle-tagged and equipment-classified, with a stylised demo image. Filter the picker by muscle or equipment to find the right swap fast.
870+ exercise library
Diet
15 featuresAdaptive daily targetCalories track the real weekly trend, not yesterday's scale.+
Adaptive daily target
Calories track the real weekly trend, not yesterday's scale.
The target adjusts daily based on your smoothed weight trend across the week. Plateau? The cap drops. Faster loss? The cap nudges up. Maths runs itself.
Kcal remaining
2,180
trend-tuned daily
P
168g
C
260g
F
65g
AI photo food scanSnap a plate. AI breaks it into items and macros.+
AI photo food scan
Snap a plate. AI breaks it into items and macros.
Photograph what you're about to eat. The vision model identifies foods, estimates portions, and drops the meal into today's log. Edit anything that's off.
AI SCANSCANNING
✓Chicken & rice548 kcal
Barcode scanningPoint at any label. Logged in seconds.+
Barcode scanning
Point at any label. Logged in seconds.
Open the scanner, point at the barcode, pick a portion. The label is in the database with macros, kcal, and serving sizes.
BARCODE✓ FOUND
Whey Isolate
1 scoop · 30g
120
kcal
200,000-food databaseFatSecret + Open Food Facts backing.+
200,000-food database
FatSecret + Open Food Facts backing.
Search restaurant meals, supermarket own-brands, branded shakes, generic foods. Plus the labels you've saved yourself.
oats|4 results
Quaker Porridge Oats
40g
152
kcal
Tesco Scottish Oats
50g
184
kcal
M&S Jumbo Oats
1 sachet
170
kcal
Custom macro rulesProtein per kg bodyweight, fat as % of remaining.+
Custom macro rules
Protein per kg bodyweight, fat as % of remaining.
Set the rules once: protein per kg, fat as a percentage of remaining calories, carbs fill the rest. Rules recompute when your weight or target changes.
MACRO RULES
PROTEIN2.2 g/kg BW
FAT30 % remaining
CARBSFILL the rest
Recomputes daily
Reference weight overridesPin macros to a specific bodyweight if needed.+
Reference weight overrides
Pin macros to a specific bodyweight if needed.
If you want to keep protein anchored to your goal weight or a previous reference, pin the reference weight. Macro rules read from it instead of current weight.
REFERENCE WEIGHT
CURRENT
84.5 kg
PINNED
80.0 kg
Anchor protein to goal weight
Goal change rebases planCut to maintain to bulk in one tap.+
Goal change rebases plan
Cut to maintain to bulk in one tap.
Pick a new goal and the calorie target, rate, and macro split rebuild themselves. One tap, new plan. Old plan history stays archived.
CUT
MAINTAIN
BULK
↓ rebuild
TARGET2,850 kcal
RATE+0.25 kg/wk
PROTEIN176 g
Drag-to-build meal plansDrag foods into breakfast, lunch, dinner.+
Drag-to-build meal plans
Drag foods into breakfast, lunch, dinner.
Build a structured meal plan by dragging foods from the database or your favourites into named meals. Use it as a guide or copy meals straight to today's log.
BUILD MEAL PLAN
FOODS
Oats
Chicken
Rice
Eggs
→
LUNCH
Chicken · 200g
Rice · 80g
520 kcal
Saved meal templatesRepeat your usual dinner in two taps.+
Saved meal templates
Repeat your usual dinner in two taps.
Save a meal once. Log it next time with two taps. Useful for the four dinners you cycle through every week.
🔖SAVED MEALS
Usual breakfast
Oats + whey + banana
520
kcal
Post-train
Chicken + rice + broc
640
kcal
Quick dinner
Steak + sweet pot
590
kcal
Log in two taps
Weight trend chartSmoothed trend, not the daily noise.+
Weight trend chart
Smoothed trend, not the daily noise.
Plots your weight smoothed by a moving average so you see the actual direction. 3-day, 7-day, 14-day rolling deltas with mini sparklines.
WEIGHT · TREND83.9 kg
↓ 1.4 kg in 30 days
Maintenance estimateTDEE inferred from real intake and weight trend.+
Maintenance estimate
TDEE inferred from real intake and weight trend.
Shows your trend target alongside your current target and avg intake. The number is honest because it comes from your data, not a formula.
TDEE FROM YOUR DATA
MAINT
2,540
kcal
TARGET
2,180
kcal
INTAKE
2,210
kcal
Deficit -330 / day
Weekly intake averagesAvg kcal, avg protein, surplus or deficit per day.+
Weekly intake averages
Avg kcal, avg protein, surplus or deficit per day.
Three tiles on the Log dashboard: 17-day average kcal, protein per day, and the daily surplus or deficit vs maintenance. Shows whether you're on plan.
17-DAY AVG
KCAL
2,210
PROTEIN
172g
DEFICIT
-330
MTWTFSS
Custom per-day overridesRefeed days, training days, rest days.+
Custom per-day overrides
Refeed days, training days, rest days.
Set a different target for specific days of the week. Useful for refeeds, higher-carb training days, or weekend allowances.
PER-DAY TARGETS
Mrest2180kcal
Ttrain2480kcal
Wrest2180kcal
Ttrain2480kcal
Frest2180kcal
Srefeed2680kcal
Srest2180kcal
Plateau detectionStalled? Cap nudges down, target re-bases.+
Plateau detection
Stalled? Cap nudges down, target re-bases.
If the weight trend stalls beyond your set tolerance, the daily cap drops automatically. You get a notification with the new target.
14-DAY TRENDSTALLED
CAP ADJUSTED
2,210 → 2,080
Body statsScale weight, trend weight, sleep hours.+
Body stats
Scale weight, trend weight, sleep hours.
BODY section of the Log tab tracks daily weigh-ins, smoothed trend weight, and optional sleep hours. The whole context in one tile group.
BODY · TODAY
SCALE
84.1
kg
TREND
84.3
kg
SLEEP
7.5
hrs
7d delta−0.4 kg
Physio
24 featuresDaily 0–5 pain loggingScore every injury, every day, in seconds.+
Daily 0–5 pain logging
Score every injury, every day, in seconds.
Open the Physio tab, log a 0-5 score per trigger. The score feeds the pain heatmap, the trend chart, and the worst-trigger flag.
TRIGGER · STAIRS DOWN
0
1
2
3
4
5
Today: 2 Mild
Free-text custom triggersMovements that flare it, in your own words.+
Free-text custom triggers
Movements that flare it, in your own words.
Triggers are not pre-defined. Type them as you experience them: 'Carrying shopping bags', 'Stairs down', 'Dips at the bottom'. Log a score against each.
TRIGGERS · KNEE
Carrying shopping2/5
Stairs down3/5
Dips at the bottom1/5
First squat of the day2/5
Free-text. In your own words.
Worst-trigger-this-week flagAuto-promotes the trigger that's spiking.+
Worst-trigger-this-week flag
Auto-promotes the trigger that's spiking.
The Physio tab shows the trigger with the highest 7-day average on top. Tells you what to deload around without you reading every line.
WORST THIS WEEK
Stairs down3.2 /5 avg
Carrying shopping2.1 /5
Dips at bottom1.4 /5
30-day pain heatmapRainbow-tinted calendar grid of every day.+
30-day pain heatmap
Rainbow-tinted calendar grid of every day.
Each day cell tinted by overall pain score, 0 None (green) through 5 Severe (red). Visual at-a-glance read of the last 30 days.
PAIN CALENDAR · 30 DAYS
M
T
W
T
F
S
S
Pain trend line chartPer-injury line, sloped up or down.+
Pain trend line chart
Per-injury line, sloped up or down.
Per-injury line chart of daily pain scores over time. Useful for showing your physio whether a treatment is moving the needle.
KNEE PAIN · 14d↓ improving
2 wk agotoday
Physio LinkOne link per client. No install, no account.+
Physio Link
One link per client. No install, no account.
Tap Invite physio, copy the link, send it. Your physio opens it on any phone or browser, sees your pain logs and your training, and can leave notes or prescribe rehab.
INVITE PHYSIO
programgrid.app/p/x7k2-aq9d
EXPIRES IN 30 DAYS· no install
Physio prescribes rehabSets, reps, seconds, kg, schedule, all set by them.+
Physio prescribes rehab
Sets, reps, seconds, kg, schedule, all set by them.
Your physio writes the prescription from their side: exercise name, sets, reps, tempo, schedule. The exercise lands in your app under the injury, ready to log.
FROM PHYSIOSarah · 2m
Heavy slow SLR
SETS
3
REPS
12
TEMPO
3s ecc
↓ in your app
REHAB · ACTIVE
Heavy slow SLR
ADHERENCE
6/7
Adherence sparklineShows whether the prescribed dose actually lands.+
Adherence sparkline
Shows whether the prescribed dose actually lands.
Mini bar chart on each rehab exercise showing the last 7 sessions. Whether the dose is hit, partial, or missed. Your physio sees the same data on their side.
REHAB ADHERENCE6/7
MTWTFSS
Custom rehab schedulesDaily or specific weekdays per exercise.+
Custom rehab schedules
Daily or specific weekdays per exercise.
Each rehab exercise has its own schedule. Slow eccentric SLR daily, isometric holds twice a week. The app surfaces them on the right days.
REHAB SCHEDULE
Heavy slow SLRdaily
M
T
W
T
F
S
S
Iso holdM · W · F
M
T
W
T
F
S
S
Calf raisesT · F
M
T
W
T
F
S
S
Physio notes on training rowTheir note appears on the exercise next session.+
Physio notes on training row
Their note appears on the exercise next session.
When your physio leaves a note on a training exercise (e.g. Romanian Deadlift), the note appears on that row the next time you train it. Right next to the prescription.
TODAY · LOWER
Back Squat3 × 8 @ 8
Romanian Deadlift3 × 10 @ 7
FROM PHYSIO · SARAH
Keep hips high. Stop if you feel it pull below the knee.
Lying Curl3 × 12
Link expiry options7 days, 30 days, never. Refresh or revoke any time.+
Link expiry options
7 days, 30 days, never. Refresh or revoke any time.
Pick how long the physio link stays valid: 7 days, 30 days, or never expires. You can refresh or revoke from your side without contacting them.
LINK EXPIRY
7 DAYS
30 DAYS
NEVER
Resolved injuries archiveSearchable history once an injury clears.+
Resolved injuries archive
Searchable history once an injury clears.
When you mark an injury resolved, it moves to the archive. Still searchable, still has its triggers and rehab history. Useful when it flares again 9 months later.
RESOLVED · 5
Right knee · patellar
cleared Jan 24 · 14w
Low back · L4 disc
cleared Sep 23 · 8w
Left elbow · golfer's
cleared Jun 23 · 6w
Searchable when it flares again
Self-serve rehab load planEngine picks deload, ceiling, and progression. Clinician-aligned.+
Self-serve rehab load plan
Engine picks deload, ceiling, and progression. Clinician-aligned.
Tell the app the lift, your pain-free weight, your flare weight, and your typical working weight. It computes a deload start, a step-up rule, and a re-test ceiling without an AI in the loop. Fully deterministic, auditable, and scored 4.68/5 against an independent Opus clinical reviewer across 21 stress scenarios. Severe-gap presentations (under 50% of typical) automatically surface a clinician-first banner; bands-only and bodyweight contexts pivot to a regression-ladder framing instead of chasing kg; and lifts with known referral risks (RDL, overhead press, severe deadlift) carry built-in safety caveats.
Self-serve rehab load plan
Self-triage your painPick up to three regions, get a likely pattern in minutes.+
Self-triage your pain
Pick up to three regions, get a likely pattern in minutes.
Multi-region questionnaire screens common gym, lifting, and running pain patterns. Red flag and you go straight to a clinician. Otherwise a primary match with confidence and rehab.
Self-triage your pain
Confirmation tests with live confidenceTap Positive or Negative on real clinical tests, watch confidence shift.+
Confirmation tests with live confidence
Tap Positive or Negative on real clinical tests, watch confidence shift.
Each diagnosis surfaces the orthopaedic special tests you can run on yourself. Marking results updates the engine in real time and can flip the primary match.
Confirmation tests with live confidence
Stylised demo diagramsShow a diagram of any test, question, or rehab exercise.+
Stylised demo diagrams
Show a diagram of any test, question, or rehab exercise.
Tap Show diagram on any test or movement and a clean line-art illustration loads inline. Each one also offers a YouTube video search fallback.
Stylised demo diagrams
Severity and recovery framingMild, moderate, severe with realistic recovery timelines.+
Severity and recovery framing
Mild, moderate, severe with realistic recovery timelines.
Derives a severity band from your answers and pins a typical recovery window per pattern. Calibrated by sub-pattern category so tendinopathy reads differently from a sprain.
Severity and recovery framing
Phase-progression check-inAnchor question unlocks the next phase of rehab.+
Phase-progression check-in
Anchor question unlocks the next phase of rehab.
Currently on phase one with a green light after a positive check-in. Confirm you can do the anchor exercise without flare and phase two tags appear in your rehab list.
Phase-progression check-in
Functional outcome scoresQuickDASH, ODI, NDI, KOOS-12, FAOS, PSFS baked in.+
Functional outcome scores
QuickDASH, ODI, NDI, KOOS-12, FAOS, PSFS baked in.
Pick the right outcome measure per region and track scores over time. Change versus baseline shows up as a delta badge with the published clinically meaningful threshold.
Functional outcome scores
Multi-match tab switcherPrimary plus alternatives, each saveable as its own injury.+
Multi-match tab switcher
Primary plus alternatives, each saveable as its own injury.
Each region can show multiple candidate patterns. Switch tabs to see each one in full and save any of them as a separate injury without losing the others.
Multi-match tab switcher
Past triages listEvery prior diagnosis stays accessible from the physio tab.+
Past triages list
Every prior diagnosis stays accessible from the physio tab.
A collapsible Past triages list shows everything you have run, in progress or complete. Tap any row to load that result back into view, or delete one you no longer need.
Past triages list
Copy or print your resultOne-tap handoff to share with your physio.+
Copy or print your result
One-tap handoff to share with your physio.
Build a plain-text summary of the matches, answers, confirmation tests and PROM scores. Copy to clipboard or print, then paste into your physio's message thread.
Copy or print your result
Triage answers in the physio linkExternal physio sees your full triage history at the link.+
Triage answers in the physio link
External physio sees your full triage history at the link.
The Physio invite link now opens with a Triage answers panel showing each session's questions, answers, tests, severity and PROM scores. Reviewers expand any session for the full breakdown.
Triage answers in the physio link
Rehab as a program exercisePin triage rehab plans onto specific training days, engine-progressed.+
Rehab as a program exercise
Pin triage rehab plans onto specific training days, engine-progressed.
From a triage result, tap Add to my program and pick a block plus day. The rehab sits as a normal exercise row with a REHAB chip and live next-target, advancing as you log it. Custom rehab without a triage source also supported.
Rehab as a program exercise
Platform
6 featuresProgressive Web AppInstalls to phone home screen, no app store.+
Progressive Web App
Installs to phone home screen, no app store.
Open programgrid.app on your phone, tap Add to Home Screen. Launches like a native app, works offline, no App Store approval delays.
PG
+ ADD TO HOME SCREEN
Works on web, iOS, AndroidSame app, same data, any surface.+
Works on web, iOS, Android
Same app, same data, any surface.
The PWA renders identically on desktop browsers, iOS Safari, and Android Chrome. Coach logs from the laptop, client logs from their phone.
Same data, any surface
CSV exportAll your data downloadable any time.+
CSV export
All your data downloadable any time.
Export your training logs, diet logs, weight history, and injury logs as CSV from the Tools tab. Yours to keep if you ever leave.
EXPORT
CSV
training-logs.csv12 MBCSV
diet-logs.csv8 MBCSV
weight-history.csv240 KBCSV
injury-logs.csv1.2 MBYours to keep
Offline-tolerant loggingLog a set in the rack without signal.+
Offline-tolerant logging
Log a set in the rack without signal.
Logs queue locally if the gym basement kills your signal. Syncs to the server the moment you reconnect.
NO SIGNAL · GYM BASEMENT
Back Squat · 110 × 5QUEUED
Pause Squat · 100 × 5QUEUED
RDL · 90 × 8QUEUED
☁ SYNCS ON RECONNECT
Dashboarde1RM trends, top movers, verdicts, weekly check-ins.+
Dashboard
e1RM trends, top movers, verdicts, weekly check-ins.
The Dash tab is the at-a-glance view: lifts trending up / hold / down, average gain, weight trend, weekly nutrition averages, injury trend.
UP
5
HOLD
3
DOWN
1
AVG GAIN
+4%
TOP MOVER+12%
Step one
Book a free
consultation.
A free first session at the gym, or a phone call. We work out the plan together. If I'm not the right coach for you, I'll tell you so on the day.