What can Proge do?
From your goals and choices to a training week – and from training to visible progress.
Training begins with your choices
Choose a primary goal, experience, training modes and weekly frequency. Proge turns these into a clear 12-week structure with understandable progression.
A gym programme with the right structure
Choose muscle gain, strength or fat loss. Experience and weekly frequency determine suitable splits, while exercise selection can favour free weights, machines or a balanced mix.
Home training with the equipment you have
Select available equipment or bodyweight-only training. Goal, experience and weekly frequency shape the programme.
A varied functional programme
Whole-body movements, strength work and varied movement patterns form a programme suited to experience. Olympic lifts are included only when the user says they can perform them.
Running from starting point to goal
Goals range from base conditioning to longer distances, half marathons and marathons. Sessions can use time, distance and RPE and fit into the wider training week.
Mobility in the training week
Choose a weekly mobility frequency. Sessions appear as their own training mode and support mobility and recovery alongside other training.
Nutrition as part of the plan
Your personalised diet is divided into 4–6 daily meals based on your choices. The daily view brings calories and macros together, meals can be marked as eaten, and individual foods can be replaced with a nutritionally close alternative.
Make change visible over time
Progress brings together measurements, weight trends, workout history and charts across different time ranges. See direction rather than isolated measurements.
Ask when you need clarity
Ask Coach about training, understanding your programme, nutrition, recovery or using Proge. Relevant Proge context can make answers more useful.
