First 20 minutes
Say what you're training for
We talk before anything else. I ask what you're after, whether that's a number on the bar, a shirt that fits differently, or just feeling strong again.
Build strength
Pick a plan from the library or send me the one you already have. I text you what today calls for, log what you did, and come back on the days you go quiet.
12 weeks
push day 🏋️ last week you benched 135 for 8. same again, or add 5?
How this goes
This is what we do to help clients build strength. Your journey will bend to you, but this is the shape.
Day 1
Pick a plan or bring yours
Choose one from the library, or send me the program your trainer gave you. A YouTube, TikTok, or Instagram video works too: send me the link and I turn it into a plan you can follow. If you have none of that, we build one together around the days you actually have.
Every session
I text you today's workout
I text you what the plan calls for. You text me what you did and I log the sets.
When the plan says
Add weight when the plan says
Two clean weeks at the top of the range means it's time to add weight. I tell you which day.
Some days
Rest when your body needs it
I keep track of your sleep from your devices or from what you tell me, and I work out your sleep debt. A rest day is part of the program and I'll say so before you have to ask. Sore is fine. Pain gets worked around, and if it lasts, I send you to someone who can look at it.
Sundays
Weekly recap
You tell me how the week felt. Then I tell you what I saw.
Weeks 4 to 8
Life gets in the way
Almost everyone hits a bad stretch around now. You travel, you tweak something, or work gets brutal. When that happens we shrink the plan for the week instead of dropping it, and we pick it back up when you're through.
Who is this for
Never lifted beforeWe pick a three-day plan and I text you each session on the day it's due.
Coming back after a breakWe start lighter than your old numbers and add from there.
You have a program alreadySend it from a coach, a creator, or a screenshot and I run it as written.
Training for somethingTell me the date and the plan counts back from it.
Over fifty and staying strongProgress comes in small steps, and rest days are part of the plan.
Your PT or doctor said toI text you the sets and reps from their notes on the days they're due.
Log a workout the way you'd write it in Notes
Type your sets the way you already do, in whatever shorthand you use, and text it to me. I read it, log every set, and send back a card with the session on it.
I'll send short lessons when they apply
Everyone getting stronger hits the same walls. The mirror doesn't change for weeks. The motivation to go runs out. A missed week feels like starting over. When you hit one, I text you a short lesson on it: a few picture cards you can flip through, right in our thread. Here is one of them.
week 5 and honestly i dont look any different. is this even doing anything
five weeks of showing up is the part that's working, even while the mirror hasn't caught up. there's a way of seeing this that helps, so I'm sending you a few cards on it. tell me what you think
Features
Log with a photo, a voice note, or a text
Send a picture of the plate, talk it out, or type a line. I log it either way.
Live updates in the Dynamic Island
With the app, your day sits at the top of your phone while you text me.
Apple Health and device integrations
Steps, sleep, and workouts come in from your phone or your device, so you don't have to type them.
Ask me about any of your data
Ask a question about anything we've tracked and I send back a chart, right in the thread.
Text like you're talking to a friend
Tap to start a conversation if this sounds like you.
hi, my trainer sent me a 12 week program as a pdf 3 weeks ago and i havent opened it. can i send it to you and have you tell me what to do each day
i want to get back in the gym 3 times a week. i always do it for 2 weeks and stop. i think i need someone asking
found a push pull legs program on youtube i want to follow. can you keep track of my lifts if i text you after the gym
i can do 3 pull ups and want to get to 10 by christmas. can you keep me on a plan
Pick a plan, or bring the one you have
Everything above works on the plan you already have. If you don't have one yet, the library has plans I text you through, the four 75-day challenges and a pull-up plan today with more landing, and each one starts the same way: one text.
Pick a plan from the libraryPush-pull-legs, the 3-day split, calisthenics, the pull-up plan, and the 75-day challenges.Bring a workout planSets and weights logged from a text; the progression rule applied on the day it says.Lose weight tooThe food side has its own door, with the meal log and the weekly read.
Hi, I'm Francis 👋
Nobody fails a plan on day one. They fail it on the Wednesday nobody asked about. I built this to be the one who asks.
Francis John, BodyBuddy FounderText me7-day free trial, cancel anytime.
No one is reading your texts
Nobody monitors your thread. A conversation is reviewed by our own staff only in limited cases, such as a request for human help or a safety concern, and never shared outside.
Your data is yours to delete
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