How workout suggestions work

The JustGains workout suggestion chips are not a mystery box. The mobile suggestion engine is deterministic and rule-based. It turns your recent completed workouts into a few useful prompt ideas for what to train next.

The engine looks at a rolling 7-day window of completed workouts. For each session, it summarizes finish time, local day, duration, completed working sets, muscle bucket usage, session kind, focus, and whether the workout used interval groups.

What signals it uses

• Recent weekly volume by broad muscle bucket.
• Which buckets look freshest or most neglected.
• Whether your recent pattern resembles push/pull/legs, upper/lower, or full body.
• Consecutive training days and acute 48-hour workload.
• Your typical session length and missing training types like cardio, mobility, or core.

The split-pattern logic tries to continue what you already appear to be doing. If your last few strength sessions look like push, pull, and legs, it predicts the next part of that cycle. If they look like upper/lower, it alternates. If you regularly do full-body sessions, it keeps that pattern.

If there is no clear split, the fallback ranks muscle buckets by freshness and neglect. In plain English, it looks for muscles that have gone longer without meaningful work and have lower weekly volume, then suggests something that fills the gap.

The engine also keeps a recovery or variety slot. If recent load looks high and you have not done mobility lately, it may suggest a recovery-oriented session. If cardio, mobility, or core are missing from the week, it can offer a short variety option.

For new users, JustGains uses fallback suggestions like a first workout, push day, core finisher, or stretch. For users with history but no recent sessions, it offers comeback-style suggestions instead of pretending the last week is full of signal.