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Coached. Personalised. Yours.

Welcome to
your training.

A program built with your coach. Every session logged, every number tracked. No more spreadsheets.

850+ Unbound members training this week
4.9★ average coach rating
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Step 1 of 2
Goal

What do you want from your training?

🏋️Build strengthGet stronger across the main lifts›
🔥Lose body fatLean out while keeping your strength›
⚡Improve fitnessConditioning, work capacity, energy›
🎯Sport performanceSpecific to your sport or event›
🩹Rehab & injuryGet back to training, safely›
❤️General healthMove more, feel better, live longer›
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Step 2 of 2
Health & history

Anything we should know about?

Injuries, niggles or limitations. We'll program around them. If there's nothing, tap the button.

Nothing to flag — continue
OR
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Almost there

Building your
program.

Reading your answers…
Powered by AI

We use AI to draft a starting program from your answers. Your coach reviews and refines it before it lands — you always train under a real human.

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Meet your coach

You're working with
Sarah Thompson.

S
8 years coaching at Unbound
120+ 1:1 clients programmed
CrossFit L2 · S&C cert · NDIS approved

"Welcome aboard. I've drafted a starting program from your answers — give me a couple of days to review and tweak it. Drop me a voice note anytime in Chat. Let's get to work."

— Sarah
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Your week 1

Here's your
first week.

Built by your coach. Adjusts each week as you go.

Mon
15
Upper Body — Push
~55 minutes
Tue
16
Lower Body
~60 minutes
Wed
17
Active recovery
Walk, mobility
Thu
18
Upper Body — Pull
~50 minutes
Fri
19
Lower Body — Heavy
~65 minutes
Sat
20
Rest
Recover
✓ Drag any session to reschedule. Your coach adjusts the plan weekly based on how you're going.
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Monday · 15 June

Morning, Michael

M
M
15
T
16
W
17
T
18
F
19
S
20
S
21
Today · Week 4 of 8

Upper Body —
Push

◷ 55 min▤ 6 exercises⚡ Heavy day
💬 Sarah left a voice note about your bench progression — give it a listen before set 1.
This week
0 / 4
Let's go
Compliance
94%
↑ 6% vs last block
Next event
HYROX Brisbane
Race day
— — —
View calendar ›
Today's nutrition 620 cal left ›
84%
Protein148g
Carbs180g
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Exercise 2 of 6

Upper Body — Push

0%
18:24
DEMO▶

Barbell Bench Press

4 sets · 5 reps @ 80kg · RPE 8 · 2 min rest
SetRepsWeightRPE
15808
25808
35808
45808
1:32
RestTap a set to log it
Skip
9:41
✓
Session complete

Nice work,
Michael.

1,600
kg volume
4
sets done
7.8
avg RPE

Logged and sent to Sarah. She'll review before your next session.

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Progress

Your trajectory

Squat — Estimated 1RM12 wks
142kg
↑ 15kg over 12 weeks
Wk 1Wk 4Wk 8Wk 12
Bench 1RM
105kg
↑ 7.5kg · 12 wks
Deadlift 1RM
180kg
↑ 10kg · 12 wks
Performance testing
VALD ForceDecks — connect to go live
VALD
Body weight12 wks
82.4kg
↓ 4.2kg over 12 weeks
Wk 1Wk 4Wk 8Wk 12
Body fat
17.4%
↓ 1.8% · 4 wks
Muscle mass
39.4kg
↑ 0.9kg · 4 wks
Body composition
InBody scans — connect to go live
InBody
Session compliance12 wks
94%
↑ 6% vs last block
Wk 1Wk 4Wk 8Wk 12
Current streak
12 days
Personal best
Sessions / wk
3.8 avg
Target: 4
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Calendar

What's coming up

Competition

HYROX Brisbane

Race day
00
days
:
00
hrs
:
00
min
:
00
sec
Your prep · Week 4 of 8 18 / 24 sessions
✓ On track — you're ahead of your prep schedule.
Race day. Unbound squad has 14 athletes competing. Meet at the venue 90 minutes before your first wave.
📅
Sync to your calendar
Google · Apple · Outlook — auto-updating
›
This training block
62%
Strength Block 04
Week 5 of 8 · 15 of 24 sessions logged
On pace to finish 28 June

Upcoming

24
Jun
Strength Testing Week
Testing · Unbound, Redcliffe
9
days
01
Jul
Block 05 — Volume Phase
Training block
16
days
22
Jul
Unbound Winter Social
Gym event · Redcliffe
37
days
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Program

Strength Block 04

🗓️

Full program calendar

Month view of every session, completed days highlighted, drag to reschedule. This is a flow prototype — the daily loop (Today → workout) is fully built to click.

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Chat

Sarah Thompson

💬

Coach messaging

Real-time chat, voice notes with AI transcription, exercise references. Built in the full app — kept light here to focus on the core flow.

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M
Michael Saunders
Client · Strength Block 04
Notifications ›
Integrations — Apple Health, VALD, InBody ›
Billing & membership ›
Help & support ›
Prototype controls
Not in the real app — these let you jump around the prototype. Flip to the coach experience to see the dashboard where all clients are tracked.
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Coach dashboard

Morning, Sarah

S
Clients
6
Avg comp.
84%
Attention
2
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Tom Berrigan
Current program
Fat Loss Block 01
Week 3 of 8
Compliance
58%
Below target
Last session
6d
Follow up
Mood
2/5
Low
Body weight trend8 wks
Plateaued — worth a check-in on nutrition adherence.
📋
Build
🔍
Review
💬
Message
🎙️
Voice
Recent activity
6 days ago
Completed Lower Body · skipped final accessory
8 days ago
Weekly check-in · mood 2/5 · sleep 2/5 · "work's been full-on"
10 days ago
Logged body weight 87.3kg
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Calendar

Gym calendar

Competition

HYROX Brisbane

Race day
00
days
:
00
hrs
:
00
min
:
00
sec
Squad readiness 11 / 14 on track
3 athletes behind on prep volume — worth a check-in.
14 Unbound athletes competing. Visible to all clients on their Today screen.
24
Jun
Strength Testing Week
Testing · all strength clients
9
days
01
Jul
Block 05 — Volume Phase
Training block
16
days
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Program builder
Tom Berrigan

Fat Loss Block 01

Week of 15 June · tap a day to build or edit the session

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Session
Set what the client should do. They'll see it on their Today screen and log their actual reps and weights as they train.
+ Add exercise
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Add exercise
🎬 Each exercise auto-links a demo video — the Unbound library first, then a YouTube match the coach confirms.
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Review session
Logged this morning · 6:12am

Upper Body — Push

AICoaching insight

Completed all prescribed sets. RPE climbed 7 → 9 across the top set of bench — pushing close to failure. Suggest holding the load next week and adding a back-off set rather than progressing weight.

Barbell Bench Press

Prescribed: 4 × 5 @ 80kg · RPE 8
PrescribedActualRPE
15 × 805 × 807
25 × 805 × 808
35 × 805 × 808
45 × 805 × 809
Client note: "Last set was a grind — left shoulder a bit cranky on the descent."

Your feedback

9:41
Live session
In-person

Who's training?

Pick one for 1-on-1, or several for semi-private. You'll log their sets on your device as they go — they don't need their phone.

9:41
Live · 2 clients

00:00

Tap each set as they complete it. Switch between clients up top.

9:41
Nutrition
Monday · fuel

Today's fuel

1,850
of 2,200
Protein148 / 165g
Carbs180 / 220g
Fat52 / 70g
620 cal & 17g protein left — enough for a solid dinner.
⌚ Synced from your wearables
👣
8,432
Steps · Garmin
🔥
540
Active kcal
❤️
58
Resting HR
😴
7h 20m
Sleep
⚡ Big training day — we bumped your target +240 cal to match the energy you burned.
AIRecipe for what's left

You've got 620 cal · 17g protein to hit. Want a dinner built around it, from what you've got in?

Suggested for you

610 calChilli Beef & Rice Bowl
⏱ 20 min💪 52g proteinFits your macros
540 calTeriyaki Salmon & Greens
⏱ 25 min💪 44g proteinLighter carbs

Today's meals

🍳
Breakfast
Eggs, oats, berries
620cal
🥗
Lunch
Chicken & rice bowl
720cal
🥤
Snack
Protein shake, banana
510cal
+ Log a meal
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610 cal

Chilli Beef & Rice Bowl

AI Built to fit your remaining macros
610cal
52gprotein
58gcarbs
16gfat

Ingredients

Method

Interactive flow prototype · tap through it like the real app. Onboarding → Today → tap Start session → log the sets. In Profile, switch to the Coach view.