# The AI drafts the plan. You decide what reaches your client.

Trainaq’s AI workout and meal plan builder turns a client’s intake into a draft program, workout or week of meals, from our exercise and food library.

Where it works: Web dashboard at app.trainaq.com; Trainaq Coach with its next app update; Clients train in the free Trainaq app.

## What is Trainaq’s AI workout and meal plan builder?

It is a tool for coaches. From a client’s intake it drafts a multi-week program, a single workout or a week of meals, using Trainaq’s exercise and food library. Each draft opens in your builder to edit, and nothing reaches the client until you review and assign it.

- AI drafts are on Pro and Studio. Every plan starts with a 7-day free trial, and no card is needed.
- On the web dashboard today; in Trainaq Coach with its next app update
- A draft takes about one to three minutes, on our server
- Every meal plan day lands within 5% of the calorie and macro targets you set

## Why do coaches want AI to draft programs and meal plans?

Because a new client’s first plan takes an evening. You read the intake, choose exercises around a sore knee, balance a week of vegetarian meals to the gram, and repeat it for the next sign-up. A draft built from the intake leaves you the parts that need a coach.

- **Every plan starts blank.** Templates help, but each client’s days, equipment, injuries and diet still mean rewriting most of it.
- **Meal plans are maths.** Hitting calories, protein, carbs and fat on seven days of home food means adding up every portion by hand.
- **A chatbot doesn’t know your client.** It never sees the intake, its exercises aren’t in your library, and its plan has to be retyped before anyone can follow it.

## How does the AI builder work?

Open a client and choose AI program, AI workout or AI meal plan. The form starts from their intake and targets; check it, add what the AI should know and press Generate. In about one to three minutes the draft opens in your builder. Edit it, tick that you reviewed it, then assign it.

### 1. Start from the client’s intake

On a client’s Program tab choose AI program or AI workout; on their Nutrition tab, AI meal plan. The form fills in from their intake, latest measurements and current targets, and shows what the AI will get before anything is sent.

- Goal, training days, experience, injuries, diet and allergies come from the intake
- Meal plan targets come from the client’s own targets, or an estimate for you to check
- Or draft a template with no client, from Programs or Meal plans
- Screen: Trainaq web dashboard: a client's overview: this week's workouts and food days, and their intake answers on goals, injuries and health

### 2. Tell the AI what you want

For training, set the goal, level, days a week, minutes a session, weeks and equipment, plus any injuries or limits. For food, set calories and macros, the diet, cuisines, allergies, foods to avoid, meals a day, a budget and one day or seven. Add anything else in your own words.

- Programs of 1 to 16 weeks, 1 to 7 days a week, 15 to 120 minutes a session
- Workouts by focus: upper or lower body, full body, push, pull, legs, core, cardio or mobility
- A consent tick, once per client, when the intake holds health details
- Screen: Trainaq web dashboard: Draft a program with AI: what the AI gets about the client (never their name or contact details), goal, level, days a week, minutes, weeks, equipment, injuries and a note, then Generate
- Screen: Trainaq web dashboard: Draft a meal plan with AI: calories and macros, diet, budget, meals a day, 7 different days, North and South Indian cuisines, allergies and foods to avoid

### 3. The AI drafts it from our library

The draft is written on our server, so you can keep working. The AI may use only exercises and foods from Trainaq’s library, and prefers exercises with our own 3D demo. Trainaq then checks the draft: equipment, session length, progression, allergies and every day’s totals.

- Longer programs come in phases, with a deload week from six weeks
- Each meal plan day lands within 5% of your calorie, protein, carb and fat targets
- Totals are added up from the food library, never taken from the AI
- Video: Goblet squat, front view, our own 3D demo
- Video: Barbell Romanian deadlift, side view, our own 3D demo

### 4. Review and edit the draft

The draft opens in the same program, workout or meal plan builder you use every day, marked as an AI draft, with a reminder that it is not medical advice. Change anything by hand, or use “Ask AI to change…” with a line like “Replace barbell squats with goblet squats”, then accept or reject what comes back.

- Each change is listed as added, removed or changed before you decide
- Programs open in the weeks and days grid; meal plans have a tab for each day
- Unsaved changes are saved before AI reads the draft
- Screen: Trainaq web dashboard: the 12-week Strength & Recomposition program as a grid of weeks and days, with workouts dragged onto days and Copy week on every week
- Screen: Trainaq web dashboard: the 1,500 kcal fat-loss meal plan builder: a food search beside breakfast and lunch, with Indian foods in katori and household measures

### 5. Tick reviewed, then assign

Assigning an AI draft asks you to tick “I’ve reviewed this AI draft” first. Each client then gets their own copy: a program they train in the free Trainaq app, or a meal plan that sets the calorie and macro targets they log against.

- Assign to one client, or to many from the library
- A draft that AI changed needs the tick again
- The full meal plan in the client’s app is coming soon
- Screen: Trainaq client app: the workout player on a push-up, with the 3D demo, last time's reps, a personal record on set 1 and the sets still to log

## What can Trainaq’s AI builder do?

It drafts three things: multi-week programs, single workouts and meal plans of one day or a week. Around them sit the parts that keep you in charge: a form that starts from the intake, a view of what the AI gets, a consent tick, safety rules, changes you accept or reject, and a review tick before assigning.

- **AI program builder.** Programs of up to 16 weeks in phases, with progression and a deload from six weeks. Pro and Studio.
- **AI workout builder.** One session for the focus you choose, timed to the minutes you set. Pro and Studio.
- **AI meal plan builder.** One day or a week of meals, each day within 5% of your targets. Pro and Studio.
- **Starts from the intake.** Goal, days, experience, injuries, diet and allergies fill the form for you.
- **Indian diets.** Vegetarian, eggetarian, Jain, vegan or non-vegetarian, in the regional cuisines you pick.
- **Ask AI to change.** Describe a change, see what was added, removed or changed, then accept or reject it.
- **Review before assigning.** An AI draft can’t be assigned until you tick that you reviewed it.
- **What the AI gets.** Shown before you send: age range, sex, height, weight and health flags. Never a name.
- **Health consent.** Health details go only after you confirm the client agreed, once per client.
- **Safety rules.** Gentler drafts for pregnancy, heart conditions and under-18s; unsafe requests refused.
- **Our library only.** Exercises and foods come from Trainaq’s library, with our own 3D demos preferred.
- **A monthly allowance.** As many drafts a month as your plan’s active-client limit; edits don’t count.

AI drafts in Trainaq Coach, which arrive with its next app update; the full meal plan in the client’s app (today it sets their targets); AI picking from your own exercises and foods; and “Ask AI to change…” on a client’s assigned copy. Add your own exercises when you edit a draft, and adjust a client’s copy by hand.

## How do coaches and personal trainers use AI drafts?

Online coaches draft each new client’s first block from the intake. Personal trainers write the sessions clients do between 1:1s. Studios and gyms share drafts across their coaches, and nutrition coaches get a week of Indian meals at the targets they set.

### Online coaches: A first program the day the intake arrives

A new client fills in the intake over the weekend. Open their profile, check the goal, days and injuries the form picked up, and generate a twelve-week block. Then spend your time on what only you know: their history, their week and what they will stick to.

- Injuries from the intake shape the exercise choices
- Logged sets come back to you as with any program

[Trainaq for online coaches](https://trainaq.com/for/online-coaches)

### Personal trainers: Sessions for the days between your 1:1s

Your client sees you twice a week and trains alone on the other days. Draft a 45-minute dumbbell workout for a hotel gym, or a mobility session for a rest day, edit it, and assign it before they leave the studio.

- Only the equipment you tick, from body weight to a full gym
- Clients follow each exercise with its demo in the app

[Trainaq for personal trainers](https://trainaq.com/for/personal-trainers)

### Studios and gyms: Every coach drafts into the same library

AI drafts are saved to the business’s library, so your coaches can open, edit and reuse each other’s. The monthly allowance belongs to the business.

- Coach accounts on Pro and Studio
- Each client keeps a lead coach
- AI drafts sit beside the templates you wrote yourself

[Trainaq for PT studios](https://trainaq.com/for/personal-training-studios)

### Nutrition coaching: A week of Indian meals at your targets

Set the calories and macros, pick vegetarian or Jain, the regional cuisines and a budget, and get seven days of home food with no two days in a row the same. Swap any dish by hand or with AI before assigning.

- Portions in household measures where a food has one
- Allergens and the foods you list to avoid are left out
- Assigning sets the client’s targets; the meal plan view in their app is coming soon

[Nutrition and meal plans](https://trainaq.com/features/nutrition)

## What does your client get from an AI draft?

A plan from you. Your client never talks to the AI or sees a draft. Once you assign it, they get their own copy in the free Trainaq app: workouts with demos, a rest timer and last time’s numbers, or the calorie and macro targets from a meal plan, which they log meals against.

- Drafts stay in your business’s library, where no client can open them
- Sets log offline and sync later, and personal records show as they happen
- Clients log meals by search, barcode or photo against their targets
- Questions about the plan come to you in the app’s chat

## Is an AI-drafted plan safe for clients with injuries or health conditions?

Drafts get more careful when the intake says so, and Trainaq’s server enforces the limits, not only the AI. Pregnancy, heart conditions, high blood pressure and under-18 clients get lower effort caps and riskier exercises taken out. Unsafe requests are refused. Every draft says it is not medical advice.

- Pregnant or recently gave birth: lower effort, with exercises lying on the back, jumps, contact and fall risk taken out, and foods such as raw fish, liver and alcohol left out of meal plans
- Heart conditions or high blood pressure: capped effort and no maximal lifts
- Under 18: technique first, capped effort, no one-rep maxes or Olympic lifts
- Injuries: the AI works around them and says what it swapped
- Told by a doctor not to exercise: training drafts are refused until the intake shows clearance
- Calories below a safe floor, crash diets, dehydration or drugs: refused, and a refusal doesn’t count

## What does the AI see about your client?

Only what a plan needs, and you see it before you press Generate: an age range, sex, height and weight, the goal, level, diet and allergies, and your own instructions with the client’s name, emails and phone numbers taken out. Never their contact details or date of birth. Health details go only with their consent.

- Injuries, conditions, medicines and pregnancy are sent only after you tick that your client agreed, once per client
- Each free-text field reminds you not to type names or contact details
- When a client deletes their account, your notes about them are removed from the AI request records

[Read the privacy policy](https://trainaq.com/privacy)

## FAQ

### Can I use Trainaq’s AI to make my own workout or diet plan?

Not on your own. The AI builder is a tool for coaches: a coach drafts with it, reviews and edits the plan, then assigns it. If you train with a coach on Trainaq, you get their plans in the free Trainaq app. If you coach clients, AI drafts are on Pro and Studio.

### Do AI workout generators replace a coach’s programming?

Not in Trainaq. The AI writes a first draft from the intake and the settings you choose, and the server checks it, but it doesn’t know your client the way you do. You decide the exercises, the progression and when to push or back off, and nothing reaches a client until you assign it.

### Which AI model does Trainaq use?

Claude Sonnet 5.5, made by Anthropic, for every program, workout and meal plan draft and every change you ask for. Anthropic is listed in our privacy policy as a sub-processor and doesn’t use data sent through its commercial API to train its models.

### How many AI drafts can I make a month?

As many AI generations a month as your plan’s active-client limit: 50 on Pro and 200 on Studio. Extra-client packs raise both, and the free trial has its own allowance. The dialog shows what’s left. Changes you ask AI for don’t count, within a fair-use cap per draft, and neither do failed or refused drafts.

### Does the AI meal planner work for Indian vegetarian and Jain diets?

Yes. Choose vegetarian, eggetarian, Jain, vegan or non-vegetarian, and North, South, East or West Indian or global food, with a budget. The AI picks from our food library and leaves out the allergens you tick, and Trainaq fits the portions so each day is within 5% of the calories and macros you set.

### Does the AI builder work in Trainaq Coach, or only on the web dashboard?

For now, only on the web dashboard at app.trainaq.com. AI drafts arrive in Trainaq Coach with its next app update; until then, draft, review and assign them on the web. Everything else in Trainaq Coach works as before, and your clients train in the same free app.

### Does the AI use my own exercises and foods?

Not yet. Drafts use Trainaq’s exercise and food library, preferring exercises with our own 3D demo. Once a draft opens in your builder you can add your own exercises, videos and foods, or swap any item. Clients then see your own video for each of your exercises.

### What happens if the AI gets something wrong?

You fix it in the builder before anyone sees it, by hand or with “Ask AI to change…”. Trainaq also checks every draft on the server: exercises and foods from the library, your equipment, session length and each day’s totals. A draft that fails the checks twice isn’t saved and doesn’t count.

## Related

- [Workout builder](https://trainaq.com/features/workout-builder): Where program and workout drafts open
- [Nutrition and meal plans](https://trainaq.com/features/nutrition): Targets, meal plans and food logs
- [Intake forms](https://trainaq.com/features/intake-forms): The answers every draft starts from
- [AI food photo logging](https://trainaq.com/features/ai-food-photo): A meal logged from one photo

Source: https://trainaq.com/features/ai-builder