TotalBodyIQ plans sessions two ways. Smart load-driven training (Pro) uses your recorded load, muscle balance and readiness, plus your goals, available time and equipment, to guide the next session. The Workout Generator builds a full-body session from your time and equipment for free; Pro adds a focus, cardio, favourites and targeted workouts from Body Metrics. Free training also covers Balanced, My Plan, programmes, pre-designed workouts and manual logging, with body maps, balance, readiness and weekly load staying free. Smart load-guided training activates after three logged sessions. Smart is a rules-based, load-driven engine: see how it thinks.
Smart, the Generator and the 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 |
| Workout Generator | Free | Generate a full-body session from your time and equipment |
| Generator options | Pro | Add a focus, cardio, favourites or Body Metrics targeting |
You do not need Pro to train or to generate a full-body session. You need Pro for Smart and for the Generator’s extra options. Pricing: Free vs Pro.
What Smart uses as inputs
Smart is load-driven. Its 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: Smart load-guided training activates after three logged sessions (Pro).
Smart shapes the next session from that picture. It is planning help, not a guarantee of hypertrophy outcomes or injury prevention.
What the Workout Generator does
The Workout Generator builds a session from choices you set:
- Duration: the time you have (free)
- Kit / equipment: what is available (free)
- Focus, cardio and favourites: what the session should emphasise (Pro)
With Pro it can also build targeted workouts from Body Metrics, so the map and balance picture informs generation. The Generator is for days you want a generated session without the full Smart flow.
What stays free while you decide
Before (or instead of) Pro:
- Balanced, My Plan, programmes, pre-designed workouts and manual logging
- A full-body Workout Generator session from your time and kit
- 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
- Generator options: focus, cardio, favourites and Body Metrics targeting
- Saving workouts and building your own programmes
- 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 the Generator options
- Cancel in Apple subscription settings if it is not useful
UK Pro pricing: £4.99/mo, £34.99/yr, or £39.99 lifetime at the founding price to 31/12/2026 (then £79.99); 14-day trial on eligible monthly and annual subscriptions.