TotalBodyIQ’s optional Pro planning has two main paths: Smart load-driven training, which uses your recorded load, muscle balance and readiness — plus your goals, available time and equipment — to guide the next session; and the Custom Workout Generator, where you choose focus, duration and kit to generate a session (including targeted workouts from Body Metrics). Both require Pro. Free training still covers Balanced, My Plan, programmes, pre-designed workouts and manual logging, with body maps, balance, readiness and weekly load staying free. Site copy: Smart load-guided training activates after three logged sessions. The product describes a rules-based training engine on /thinking.html — write that carefully; prefer “rules-based / load-driven” language over unverified “AI” claims.
Two Pro planners, one free foundation
| Path | Tier | Job |
|---|---|---|
| Balanced / My Plan / programmes / manual | Free | Train and log without generation |
| Body Metrics (maps, balance, readiness, weekly load) | Free | See where load landed |
| Smart | Pro | Next session guided by load, balance, readiness + goals/time/equipment |
| Custom Workout Generator | Pro | Generate from focus, duration, kit (incl. Body Metrics targeting) |
You do not need Pro to train. You need Pro when you want generation on top of the free foundation. Pricing: Free vs Pro.
What Smart uses as inputs
Smart is load-driven. Per site / thinking page, inputs include:
- Recorded load from your logged sessions
- Muscle balance — see muscle balance explained
- Readiness — see training readiness score
- Goals, available time and equipment
Activation: site copy says Smart load-guided training activates after three logged sessions (Pro). Confirm the current in-app copy if you need absolute wording.
Smart shapes the next session from that picture. It is planning help, not a guarantee of hypertrophy outcomes or injury prevention.
What the Custom Workout Generator does
The Custom Workout Generator (Pro) builds a session from choices you set:
- Focus — what you want the session to emphasise
- Duration — the time you have
- Kit / equipment — what is available
It can also support targeted workouts from Body Metrics, so the map/balance picture can inform generation when you choose that path. Custom is for days you want a generated session without necessarily running full Smart flow — confirm exact in-app labels at publish.
What stays free while you decide
Before (or instead of) Pro:
- Balanced, My Plan, programmes, pre-designed workouts and manual logging
- Full history
- 700+ guided exercises (coaching)
- Body maps, balance, readiness, weekly load
- GPS cardio, HR zones, Apple Health
Log a real week first. Generation is more useful when the engine has history to work with.
How TotalBodyIQ “thinks” (high level)
On /thinking.html, TotalBodyIQ describes a practical loop: goals → real life (time, equipment) → approach → log → picture (Body Metrics) → next step. That is the product’s framing for how planning connects to what you actually did.
Rules-based framing
TotalBodyIQ describes planning as rules-based and load-driven: your logged training, balance and readiness feed the next step. It is not framed as a black-box “AI coach”, and it does not guarantee results.
For product detail on difficulty, time away and related choices, see How it thinks — those details are implementation choices, not universal prescriptions.
Progression and readiness caveats
- Readiness is an estimate of training context — not injury prediction and not medical clearance
- Combine Smart suggestions with how you feel, sleep and professional advice when injured or unwell
- Progression tools (Progression Tracker, Progress Photos, Stats & Badges) support review; they do not replace coaching judgment for technique or rehab
Soft disclaimer: if something hurts sharply or feels wrong, stop and seek qualified advice — a generated session is not a clinical plan.
Who should try Pro vs stay on Free
Stay on Free if logging, programmes and Body Metrics already cover your week.
Try Pro if you want:
- Load-driven next sessions (Smart) after enough history
- Fast generation from focus / time / kit (Custom)
- Progress extras
Compare planner-first peers carefully — see TotalBodyIQ vs Hevy vs Strong vs Fitbod. Balance-focused buyers: gym app with muscle balance.
Getting started path
- Download TotalBodyIQ free — Find your start
- Log at least three real sessions
- Review maps, balance and readiness in Body Metrics
- Start an eligible Pro trial if you want Smart or Custom
- Cancel in Apple subscription settings if it is not useful
UK Pro pricing: £4.99/mo, £34.99/yr, £49.99 lifetime; 14-day trial on eligible monthly/annual subscriptions.