01
They ignore tissue capacity
Standard plans push through pain. Your coach programs a clear three-out-of-ten pain rule into every session so you load healing tissue while respecting its current limit.
For adults in tissue repair: Train hard again once your clinician clears you to load.
This tendon strengthening program manages the training a clinician does not. You get graduated loading, four strength sessions, and sleep-led recovery, while your physician handles your medication and bloodwork.
Rebuild & Perform Coach is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session
- 10–60min
- meals a day
- 4
- between deloads
- 5wk
Rebuild & Perform Coach your coach · online
Today · Monday
Upper Strength
10–60 min · from your plan
You: My knee pain hit a four out of ten yesterday and it still aches today.
Your coach: Then today is isometrics and a daylight walk: 30 minutes on your feet plus holds that load the knee without pain. The heavy sets wait until it is clear by morning.
Plan updated · confirmed in chat
The problem
Why generic plans fail tissue repair
02
They play doctor
Fitness apps often cross the line into medical advice. Your coach programs your training and nutrition, leaving all medication, dosing, and bloodwork entirely to your physician.
03
They miss the recovery window
Healing requires specific materials and rest. Generic plans ignore nutrient timing and sleep data, missing the chance to align your food and rest with tissue repair.
The method
How your coach programs tissue repair
01
Graduated tendon loading
Your plan loads tendons with isometrics and slow, heavy three-second lifts first. Sprints wait until the slow heavy work has been pain-free for two weeks.
RulePain above three during a set regresses that lift one stage.
02
Sleep-led recovery
The coach reads your wearable data and adjusts the daily plan. If your sleep or heart rate variability drops, today's session becomes a lighter movement day.
RuleLow HRV or short sleep on your wearable lightens the next session.
03
Tissue-focused nutrition
You get a daily protein target scaled to your bodyweight, spread evenly across four meals. The coach also programs collagen and kiwi an hour before tendon work.
RulePrograms exactly four meals a day with a daily protein target.
04
Constant joint monitoring
Your daily check-in tracks joint health and fatigue. If pain lingers or spikes, the coach pulls back the intensity before it becomes a setback.
RuleTriggers a deload if joint pain hits four for three days.
Your week
A typical four-day training week
Sessions land on these weekdays; ask your coach in chat to move one or fit it to your clinician's limits.
- Mon: Upper Strength(Train)
- Tue: Lower Tendon Loading(Train)
- Wed: Zone 2 + Mobility(Active)
- Thu: Upper Hypertrophy(Train)
- Fri: Lower Hypertrophy + Sprint Intervals(Train)
- Sat: Daylight Walk and Isometric Maintenance(Active)
- Sun: Sleep Extension(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Athletes rebuilding a tendon or joint under a physician's care
- Adults over forty on a longevity plan who want joint-sparing strength
- Anyone returning to heavy training after a period of injury
Pick another coach if
- Anyone seeking advice on obtaining or dosing prescriptions or peptides
- Acute injury or unexplained pain without a clinician's clearance to load
How this coach works
What Rebuild & Perform Coach does, and what it leaves to your clinician.
- Your plan comes from Rebuild & Perform Coach's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
Your clinician manages your condition and any medication; your coach plans training and food inside the limits they set.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. Rebuild & Perform Coach provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Rebuild & Perform Coach writes your first plan before you sign in. Month to month; cancel in a tap.
Rebuild & Perform Coach
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a doctor to use this?
If you are dealing with an injury or taking prescribed substances, you need a clinician's clearance to load tissue. The coach handles the training, while your physician handles the medicine.
How does the nutrition plan work with my four meals?
The coach programs exactly four meals a day. It provides a daily protein target scaled to your bodyweight and times your nutrients, like collagen, around your training sessions to support tissue repair.
What if my joint hurts during a workout?
Every loading session has a clear three-out-of-ten pain rule. If your pain goes above a three, you stop the movement. You can tell your coach in the chat, and it will adjust your upcoming sessions.
How long are the training sessions?
Strength sessions run just under an hour, and rest-day work takes ten to forty minutes. Low readiness or pain above three before a session swaps in isometrics and a daylight walk.
What happens if I miss a training day?
You simply tell your coach in the chat. It rebuilds your week, shifting your heavy days so you can get your four strength sessions in without stacking them back-to-back.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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