How to use Coach374.

It's a fitness tracker that actually coaches you.

Three things make it different from the apps you've probably tried:

1. A real plan, generated for you. When you onboard, the AI runs a short interview and writes you a complete program — strength split, meal plan, schedule, off-day instructions. You get it as a Word document.
2. Weekly reviews that listen. Every week, Coach374 looks at your actual data — workouts, water, weigh-ins, photos — and runs a short conversation with you. When the data says something should change, it proposes the change. You approve.
3. Tracking that doesn't suck. One screen for the day. Macros, water, workouts, push-up bridge, weigh-ins, photos. A meal logger you can use with one thumb.

Underneath: 75 Hard daily structure (six anchors: walk, indoor workout, water, reading, photo, clean diet), but you don't have to do 75 Hard — pick a different plan from Settings and the tracking follows.

Sign up

Hit Join the waitlist on the home page, drop your email. When your spot opens we send a one-time sign-in link. Click the link → onboarding wizard. Five quick screens:

1. Welcome.
2. Your basics — name, 75 Hard start date (today if you're starting fresh), current weight, height.
3. Daily timing — what time you wake, eat meals, go to bed. Drives the smart reminders, so be honest. Defaults are filled in; adjust later in Settings → Daily timing.
4. Install on your phone (iOS only). Add to Home Screen so push notifications work and the app runs full-screen.
5. Done. Land on Today.

The first 24 hours

Open Today. You'll see six checkboxes — those are your daily anchors. Walk through them in order — get the morning walk done, drink your first 20 oz of water, do your indoor workout when it fits, take your daily photo before you change clothes for the day.

Day counter at the top

Shows where you are in your program ("Day 12 / 75"). Tap the left/right arrows to look at past days. You can edit any past day — checkbox a missed item, fill in a forgotten weigh-in.

The six anchors

The macro section

Below the anchors you'll see your protein / carbs / fat / calories for the day. Auto-summed from anything you log via the meals page and anything you mark "taken" in the supplements card (when it has macros — e.g. a protein shake). A "Log a meal →" link drops you on the Meals page for today.

The supplements card

If you've added supplements with schedules (section 7), you'll see a checkbox per scheduled dose for today. Tap once → logged. Tap again → un-logged.

The Coach annotation strip

A one-line, color-coded message at the top, e.g.:

• 🟢 "Crushing water this week — 6/7. Keep it."
• 🟡 "Indoor workouts is slipping — 2/7 this week."
• 🔵 "Weekly review is ready — 2 minutes with Coach."
• ⚪ "Coach updated your plan: Bump water target to 144 oz/day."

The Coach picks one based on rolling 7-day trends. Tap → opens the relevant screen.

The Workouts tab lists your plan's split. The day highlighted in blue is what's scheduled for today. Tap into a day to see exercises with last-session hints, log sets, and save (saving flips today's Indoor Workout anchor).

View + edit a past day's workout by using the date arrows on Today, then "Edit log."

Push-up bridge

The 5-phase progression has its own tracker at /bridge (linked from Today on push and full-body days). Each set you log counts toward the phase's advance criteria (3 clean sets at current elevation = advance).

Quick options

Open Meals → tap a slot → pick from the suggested options. High-protein defaults are pre-built.

Log with AI (Pro)

Type or speak what you ate ("3 eggs, oatmeal with berries, whey shake"). The AI parses into structured rows with macro estimates. Voice uses your phone's mic.

Chef Matty (Pro)

Open the chat panel on Meals. Matty knows your spice cupboard + pantry, your protein target, what you've logged today. He suggests meals using only ingredients you have.

Auto-save / auto-log: if you say "I'm making honey garlic chicken with rice" or "save that recipe for later," Matty saves it to your recipes automatically and asks if you want to log it today. Reply "yes" and the meal lands in your food log. He only saves when you commit — he won't bombard your recipes with every suggestion.

Cupboards

Set up your spice cupboard + pantry once on the Meals page (or photograph the labels and let the AI fill them in). Matty's suggestions get sharper the more accurate this list is.

At signup

Your onboarding answers feed into a structured prompt. The AI generates your plan and emails it to you as a Word document. Re-download or re-email any time from Settings → Plan documents. The exact prompt that built your plan is saved so you can re-read why you're doing what you're doing.

Every Sunday morning

A weekly review lands in your inbox + push at 5am ET. Contains a 3–5 sentence summary, 2–4 wins / concerns, and 2–4 questions. Tap the link → review page. Answer the questions in chat. When the Coach has enough context, it proposes adjustments:

• Bump water target to 144 oz/day
• Swap Tuesday to rest
• Increase protein target by 25g
• Extend the program by 7 days

Each is a tap to approve or skip. Approve → merged into your enrollment for the rest of the program.

When you hit Day 75

Today surfaces a milestone card with three choices:

• Continue with Coach — fires an end-of-program review (full program data, forward- looking questions, biggest plan changes). Your enrollment stays active; end_date extends.
• Restart fresh — abandons the current enrollment and starts a new one for the same plan today. Historical logs preserved.
• Mark complete — closes the enrollment cleanly. You pick a new plan from Settings.

Plan history

/coach/history shows every adjustment ever made to your plan plus the chat that led to it. Full transparency on how the program evolved.

Two parts: a library of what you take, and intake tracking.

Adding to the library

Settings → Supplements (or the Supplements tab) → +Add. You can auto-fill from a product URL, snap a photo of the Supplement Facts label, or type everything manually.

Scheduling

Each supplement gets a schedule:

• Daily — one time per day
• Twice / three times daily — multiple slots per day
• Weekly — specific weekdays
• As needed — no reminders, log when you take it

For each slot, set the time. The five preset chips — Wake / Breakfast / Lunch / Dinner / Bed — fill in your actual time for that anchor so you don't have to remember whether breakfast is 8:00 or 8:30.

Taking them

On Today, the Supplements section lists every scheduled slot for today, sorted by time. Tap a slot → logged. Tap again → un-logged.

If a supplement has macros (most protein powders), those automatically count toward your daily totals. You don't need to also log the shake as a meal.

Missed-dose reminders

If a scheduled slot is more than 30 minutes past its time without a log, the next push window includes a consolidated nudge: "3 supplements still un-logged today: Vitamin D, fish oil, magnesium." Tap → opens Today where you can mark them with one tap.

The longitudinal view:

• 75-day grid — six anchors per day, color-coded by % complete
• Weight trend — line chart from your weigh-ins
• Body comp — change since first scan (weight / body fat / trunk muscle)
• Lift progression — bench, leg press, lat pulldown top sets
• Macros over time — daily protein / carbs / fat / calories with supplement intake rolled in
• Photo gallery — your daily photos plus a "then and now" card comparing first vs. most-recent

Mostly read-only. Weigh-ins + body scans are added from the form at the top.

Settings → Goal targets lets you set target weight and target pull-ups. The other goals (bench, push-ups, trunk muscle, 75 Hard completion) auto-track from your logged data. See progress bars on the Goals tab.

After installing the PWA, enable push from Settings → Push notifications. The smart reminder system fires throughout the day:

• Water nudge if you haven't started by 2 hours after wake, or if you're significantly behind expected progress
• Walk reminder past breakfast + 1h if not done
• Indoor workout reminder past dinner if not done
• Reading reminder past dinner + 1h
• Photo reminder 2 hours before bed
• Bedtime sweep 1 hour before bed with the missing-anchors list
• Missed supplements consolidated nudge

All scaled to your wake / breakfast / lunch / dinner / bed times — set them in Settings → Daily timing.

Settings → Public share link toggles a read-only stats page anyone with the link can see. Public: day count, completion grid, weight delta, workout split. Private: photos, meal logs, supplement intake, exact body comp, Coach chat history. Rotate the link any time to invalidate the old one.

The short version:

• You own your data. Account Data Requests at /account/data let you export everything, request corrections, or delete your account. We honor GDPR / CCPA-equivalent rights regardless of where you live.
• Photos are private. Stored in private Supabase Storage with signed URLs — only you, signed in, can see them.
• Chef Matty + the Coach use Claude (Anthropic). Your conversations leave our servers to Anthropic for inference; Anthropic doesn't train on your data. Nothing is sold to third parties.
• Payments via Stripe. Card details never touch our servers.

Full details: Privacy Policy · Terms.

User-facing app routes (after sign-in)

/today                  daily dashboard
/workouts               pick a day to log
/workouts/[slug]        specific day's workout
/meals                  meal logger + Chef Matty
/recipes                saved recipes
/supplements            library + schedule editor
/bridge                 push-up bridge tracker
/reading                book library
/goals                  goal progress
/stats                  longitudinal charts + photos
/coach                  weekly reviews list
/coach/review/[id]      a specific review chat
/coach/history          every applied plan adjustment
/settings               everything else
/account/data           GDPR/CCPA request form

Public routes

/                       marketing home
/about                  founder story
/pricing                plans + FAQ
/legal/privacy
/legal/terms
/login                  OTP sign-in
/help                   this guide
/share/[token]          public stats page (read-only)
/docs                   API reference