1.3.1 - Bodyweight Only, rebuilt

Bodyweight Only has been rebuilt as a true no-equipment training mode. It now assumes only you, the floor, and a wall, then develops strength and power through movement progressions instead of treating bodyweight as a lighter version of barbell training. This release also makes opening the app, Progress, and Activity faster, while tightening account and workout-data security.

Bodyweight now means bodyweight

The Bodyweight Only preset no longer includes bands. It stores an empty equipment list and never assumes weights, bars, a pull-up station, furniture, an anchor, an elevated surface, a handheld prop, or a partner.
The exercise catalog was audited for hidden setup requirements. An exercise cannot enter a Bodyweight Only program just because its old equipment field happened to be empty.
The program is honest about the tradeoff: without equipment there is no credible horizontal- or vertical-pulling strength progression. Shoulder-blade control may still appear, but GolfBod does not present it as equivalent pulling strength.
Existing active programs are not rewritten. An older “Bodyweight” profile that still contains bands remains an equipment-based profile; clear those bands before generating your next program if you want the strict mode.

Strength that keeps progressing

Each strength role now has a stable progression path rather than ending at a high rep count.

Build through that movement’s reviewed rep range.
Advance to a harder leverage, range-of-motion, or single-leg variation.
At the top variation, earn a controlled tempo-and-pause step.
When there is no honest load-free step left, GolfBod shows a maintenance state instead of suggesting equipment.

Bodyweight Only never shows “Add weight.” Higher-frequency plans use lower-fatigue support sessions alongside the main development sessions, while deloads and accepted calendar adjustments hold progression.

Power without turning it into conditioning

Bodyweight programs now include planned, low-volume power work with a separate quality-based progression.

Introduction sessions start with reviewed landing work before moving to the explosive version in later phases.
Longer development sessions may include a second power direction when recovery and the weekly allowance permit it.
At the end of the workout, rate each power movement Crisp, Solid, Lost speed, or Uncomfortable. Two completed Crisp exposures can move that direction forward. Solid holds it, Lost speed reduces the next dose, and Uncomfortable regresses to a lower-impact step or pauses the lowest step.
GolfBod tracks landing contacts across completed and offline workouts, keeps at least 48 hours between positive-contact exposures, and caps both session and rolling seven-day volume.
Deloads, short sessions, incomplete history, or an accepted calendar adjustment around a round, competition, or speed session can reduce or remove the day’s power work.
The logging screen shows the planned contact count and execution cues: use a clear, level, non-slip surface with some give, wear athletic shoes, land quietly, and reset between reps.

More reliable program generation

The server now owns the Bodyweight Only blueprint, prescriptions, progression ladders, and power dosage. The AI chooses from the eligible exercise pool and names the sessions; it cannot invent loads, change the required workout shape, or bypass the equipment and safety rules.

New and evolved programs of every type now use constrained, structured AI responses and exact post-catalog validation. Ambiguous or malformed results are rejected and retried safely, with a deterministic fallback available. A program becomes active only after the complete result passes validation and is committed together.

Power progression ladders have been repaired and fully validated, and exercise catalog updates now apply as a single transaction so a partial update cannot leave program generation in an inconsistent state.

Logging, history, and records

Exercise descriptions are no longer cut off after two lines.
Strength and power progression details now appear with the exercise, including tempo, pauses, range changes, and planned contacts.
Repetitions, seconds, and distance stay in their actual units through logging, history, Activity, personal records, summaries, offline sync, and coach views.
Band exercises no longer inherit a Bodyweight label or pounds just because they have no numeric weight.
Power-quality answers save offline and sync with the completed workout.

Faster around the app

Opening the app now consolidates the data needed by Today and background services into one authenticated read, cutting duplicate startup requests.
Progress aggregates training volume on the server, so long training histories require much less data to load.
Activity loads history in stable pages instead of repeatedly fetching an expanding date range. Scrolling deeper into a long history is faster and uses less data.
App fonts and icons are bundled more selectively, reducing the amount of code and assets loaded at startup.

Security and reliability

Sign in with Apple now binds every login to a fresh cryptographic nonce.
Resetting training data or deleting an account requires a recent verified session. Account deletion also revokes every active session before removing the account.
The free-workout allowance is now counted in server-owned entitlement data. It cannot be changed by the app or reset by erasing training history.
Every workout set write is checked against the signed-in workout owner at the database boundary.
Core Expo, React Native, styling, video, and charting libraries were updated for current iOS and Android compatibility.

Worth knowing

Because every strict Bodyweight Only slot carries its own progression and power-dosage history, adding, removing, swapping, reordering, and skipping programmed work are unavailable in this mode for now. Duration changes and deloads remain available within the reviewed program shape.

Some progression exercises do not yet have a demo video. They include reviewed written instructions and coaching cues, with the video marked “Coming soon.”