Can a prompt replace Freeletics?

Build a bodyweight training log with a conservative, readable progression rule.

Define a small set of movement patterns — push, pull, squat, hinge, core, carry — and for each a ladder of progressions from easiest to hardest, written by you in a YAML file with a note on the prerequisite for each step. Keeping the ladder in a file rather than in code is the point: it is a training decision, not a programming one, and you should be able to read and argue with it.

A session records movement, progression step, sets, reps and a difficulty rating from one to five. Progression is deliberately slow: move up a step only after three consecutive sessions completing all prescribed reps at a difficulty of three or lower. Never advance two steps at once, and never advance a movement you have not performed in the last ten days.

Add a decision log. Whenever the tool advances or holds a movement, write the reason to a file: the last three sessions, the ratings, and the rule that fired. Six weeks later that log is how you work out whether your ladder is sensible.

Generate a session as a fixed structure — one movement per pattern, sets and reps from the current step — and print it as text you can read from a phone lock screen. That is the whole interface it needs.

Add a plateau report: movements held at the same step for more than four weeks, with the ratings that kept them there.

Do not have a model design your training programme. Programme design for unsupervised bodyweight training is where the injuries are, and a plausible-sounding plan is exactly the failure mode you cannot detect from inside it.