Personalized Plans

7 pillars. Built from
YOUR data.

Training, nutrition, supplements, recovery, sleep, cardio, body composition—all researched and created for YOUR specific situation. Connected to your wearables. Not a template.

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Building Your Plan
Phase 5 of 8 · ~12 min remaining
🔬
Adversarial Review
✓ Deep Research
✓ 7 Pillars Framework
✓ 72 Workouts Created
✓ Nutrition Plan
● Self-Critique & Refine
○ Failure Mode Rules
○ Exercise Guides
○ Final Conversion

Template vs. Metron

Most "personalized" plans are templates with your name swapped in. Here's what we actually do.

Typical "Personalized" App

  • Ask 8-10 questions
  • Match to Template A, B, or C
  • Swap your name into header
  • Done in 3 seconds
  • Same plan as 10,000 other users

Metron

  • 48 detailed questions
  • 90 minutes of AI research on YOUR profile
  • 8-phase generation with adversarial critique
  • 72 workouts built from scratch
  • 15-25 custom IF-THEN rules for YOUR vulnerabilities

Deep research on YOUR situation.

Phase 0 runs Deep Research on your exact profile. Not "fat loss programs" generically—but:

"Fat loss protocols for 28-year-old rugby wingers with chronic hamstring issues training 5 days per week with a competition in 10 weeks."

It searches academic literature, practitioner recommendations, sport-specific protocols. For you. Takes 12 minutes. No template does this.

Research Angles
📚 Academic
Peer-reviewed protocols, meta-analyses, sport science research
🏋️ Practitioner
What elite coaches actually program, real-world applications
⚠️ Critical
Common failures, contraindications, what NOT to do

8 phases. Not a shortcut.

Every plan goes through a rigorous generation pipeline.

0

Context Research

12 min

1

Framework

30 min

1.5

Adversarial Critique

15 min

2

Your Choices

Interactive

3

72 Workouts

12 min

4

Coherence Check

5 min

5

Failure Rules

6 min

6-8

Enrichment

15 min

We argue with ourselves.

Phase 1.5 is adversarial critique. A second AI pass challenges the plan:

"You've programmed heavy deadlifts on Thursday but this user reported chronic hamstring issues and you've also scheduled sprint work Wednesday. That's two posterior chain stressors back-to-back. Revise."

Most AI content is single-pass. We built in adversarial self-correction to catch contradictions, safety issues, and impractical elements.

Critique Catches
⚠️ Contradictions between pillars
⚠️ Injury risk from sequencing
⚠️ Recovery timeline conflicts
⚠️ Impractical scheduling
⚠️ Nutrition/training mismatches

15-25 custom failure rules.

Phase 5 generates personalized IF-THEN rules for YOUR specific vulnerabilities:

  • ✓ "IF sleep < 6h for 2+ nights AND heavy compound day THEN reduce intensity 10%"
  • ✓ "IF left hamstring soreness > 6 AND workout contains hip hinges THEN swap to quad-dominant"
  • ✓ "IF protein < 120g for 3+ days THEN trigger nutrition alert"

These aren't generic. They're written for your injury history, your recovery patterns, your specific vulnerabilities. The Rebalancing Engine uses them every night.

Why Your Plan Document
Trap bar deadlifts (not conventional) Selected due to your reported hamstring history. Reduces strain on posterior chain while maintaining hip hinge pattern.
Tuesday = hardest session You indicated highest energy on Tuesdays. We front-load volume when you're freshest.
10-week periodization Your March 15 competition = exactly 4 weeks accumulation, 4 weeks intensification, 2 weeks taper.

The plan is infrastructure, not a document.

A PDF program is dead the moment you download it. Our plan is the foundation for 12 weeks of intelligent adaptation:

Your plan. Not a template.

90 minutes of research. 72 workouts. 25 custom rules. One plan that actually knows about your bad knee.

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