PhD-level hypertrophy coaching and nutrition
Chrug reads the research, remembers every set you've ever logged, and rewrites your plan every week. One coach that knows your context — not a template with your name printed on it.
Answers cite the literature, not the algorithm
- Journal of Strength & Conditioning Research
- Sports Medicine
- Nutrients
- Medicine & Science in Sports & Exercise
- European Journal of Applied Physiology
Why your progress stalled
The program was never yours
Generic programs can’t know how you actually respond.
Your sets, bodyweight, nutrition and recovery already contain the feedback needed to improve the plan.
Chrug turns that history into the next recommendation.
How Chrug coaches
Three constraints, held at once
Most fitness AI gives you a confident answer with nothing behind it. Chrug is deliberately narrow: hypertrophy only, sourced, and re-derived from your own data every week.
Science-based
Every recommendation traces to published work. Ask why, and the answer expands into the studies behind it — journal, year, and whether it's a single trial or a meta-analysis. You can disagree with the evidence; you can't be told to trust a black box.
Iterative
A block is a hypothesis. Chrug predicts what should happen, checks the log against the prediction, and changes the variable that was wrong. Weekly, not quarterly. The plan is never finished, which is the point.
Context-based
Your training age, injuries, schedule, equipment, appetite, and eighteen months of logged sets all sit inside the model. Advice that ignores your context is just trivia. Chrug can't give you a generic answer because it isn't holding a generic user.
What you get
Everything your coach needs. Nothing it doesn’t.
Training, nutrition, form, progress and coaching — connected by one model that learns from you.
See what you’re building toward
Chrug estimates a realistic natural target from your photo, frame and profile — then coaches toward it.
- Built around your frame
- Guides the weekly plan
Ask anything. See the evidence.
Your coach knows your history and shows the research behind its recommendations.
- Source-backed recommendations
- Voice or text, anytime
Your training history, in context
See the exact movement history you need while you train — then log the next set in seconds.
- Repeat sets fast + automatic rest timer
- Works offline, syncs later
Form feedback when you need it
Record a set and get lift-specific feedback, with camera guidance before you start.
- Lift-specific feedback
- Clips stay with the movement
Nutrition connected to training
Calories and macros feed the same coaching loop, so nutrition changes with your training and progress.
- Targets update with your plan
- Meals feed the weekly audit
Reward execution, not app opens
Streaks and ranks reflect real adherence — because consistency changes what Chrug recommends next.
- Ranks require real execution
- Adherence changes the next block
Share the progress
Share where you are, where you’re going, and the target you’re building toward.
- Multiple share formats
- Current + target progress built in
The weekly loop
One loop. Better every week.
Chrug learns from what you do, compares it with what happened, and adjusts.
Log
Training, nutrition and body data — fast and offline.
Audit
Chrug compares your actual response with the plan.
Diagnose
It finds the variable most likely limiting progress.
Adjust
Next week changes the variable that matters — with evidence.
Repeat
Every cycle becomes more specific to you.
Start this week
Your next block should already know about your last one
Log one session and Chrug starts building the picture. Log twelve weeks and it stops guessing.
Frequently asked questions
How is this different from asking ChatGPT about training?
A general model starts every conversation from zero and will happily answer questions about anything. Chrug is deliberately narrow — hypertrophy only — and it holds your specific context permanently: training age, injuries, equipment, schedule, and every set you've logged. The value isn't in the language model, which anyone can rent. It's in the record of what was recommended to you and what your body then did.
What does "science-based" actually mean here?
It means recommendations are traceable. Ask Chrug why it changed your volume and the answer expands into the sources behind it, with journal, year, and study type shown — so you can tell a single 2009 trial from a 2024 meta-analysis and weight them accordingly. Where the evidence is genuinely contested, Chrug says so rather than picking a side and sounding certain.
How often does my program change?
Weekly. Each block is treated as a hypothesis with a predicted outcome. At the end of the week Chrug checks your logged data against that prediction, identifies which variable was wrong, and changes that one thing. Programs that only change every eight or twelve weeks throw away most of the information you generated in between.
What’s the benefit of logging?
Logging gives Chrug signal. The more consistent your training, food and bodyweight data, the better it can spot what is working, what is stalling, and what to change next. Sets and loads matter most. Everything else adds resolution.
Is this for beginners or advanced lifters?
Both, but the value curve is steeper the longer you've trained. A beginner grows on almost any structured stimulus. An intermediate or advanced lifter is the one who actually needs to know which of six variables is binding — and that question can't be answered without longitudinal data on a specific body.
Does the AI ever change my program without me seeing it?
No. Every change the model wants to make passes through an approval step before it reaches your plan. You see what's changing, why, and what it's based on. An AI coach that silently rewrites your training is a liability, not a feature.
Chrug
Start the loop this week
Evidence you can read. Coaching and nutrition that adapt every week. A system that already knows your history. Free on iPhone.
