Adapts to your body
Train the full library by default. Flag a shoulder, neck, knee, or elbow issue and unsafe movements are filtered out automatically — every session built to keep you healthy.
AI workout generator + tracker
AI builds a fresh, personalized session every day — around your goals, equipment, history, and any injuries.
No credit card needed · 14 free AI workouts to start
A real session
See a session Quill actually builds
A freshly generated day — shaped by your history, goals, and limits. Tap any set to log it, or ask the trainer to change anything.
AI
PlannedUpper Body · Strength
6 exercises21 sets~50 min
Barbell Bench Press
4 sets135×5155×5175×5185×5
Incline Dumbbell Press
3 sets60×1065×1065×10
Chest-Supported Row
3 sets90×1290×1290×12
Cable Lateral Raise
3 sets20×1520×1520×15
Face Pull
2 sets40×2040×20
Echo Bike intervals
6 sets20s20s20s20s20s20s
Why this session
You pressed flat on Monday, so today leans incline and adds back volume to balance it out — and Face Pulls stay in for the shoulder you flagged. Not feeling it? Ask the trainer to swap a move or make it shorter.
How it works
Smarter sessions in three steps
1
Tell it about you
A quick setup captures your goals, equipment, and schedule — plus any injuries or limits, if you have them.
2
Generate your day
Quill reads your recent history and builds a balanced session — strength, hypertrophy, conditioning, and prehab.
3
Log and adapt
Track your sets; the coach learns what worked and adjusts the next session. Ask the AI trainer to tweak anything.
What you'll train
Four kinds of work, balanced for you
New to this? Here’s the whole vocabulary. Quill blends all four across your week so nothing gets neglected — and labels every exercise, so you always know what it’s for.
Strength
Heavy weight, low reps. Builds raw force on the big lifts — squat, press, deadlift, pull-up.
Hypertrophy
Moderate reps with controlled effort. Builds muscle size — the shape most people are after.
Conditioning
Intervals and circuits that get your heart rate up — building your engine and work capacity.
Prehab
Joint-friendly accessory work that keeps shoulders, knees, and hips healthy for the long run.
Why Quill
Built around how you actually train
Never the same session
Variety logic rotates movement patterns and prioritizes under-trained ones, so you stay balanced and engaged.
Your key, or ours
Start with 14 free AI workouts. Then bring your own OpenAI key for unlimited use, or subscribe to Quill AI — managed generation and a chat trainer, no setup.
An AI trainer that knows your history
Chat to adjust today's workout, log lifts, or ask why. It remembers your context across sessions.
Reminders that respect you
Optional push reminders for today's session, with quiet hours and per-category control. Install it as an app on your phone.
Progress you can see
Weekly reviews, history, and bodyweight trends — the reasoning behind every session is made visible.
Who it's for
Whether it's day one or year ten
New to training
Don't know a hinge from a squat? Quill picks the movements and your starting weights, explains every choice in plain language, and steers around anything that could hurt. You just show up and follow along.
Experienced lifter
Want control? Set your split, equipment, and goals; swap any movement; track RPE, volume, and PRs — and let the AI handle the day-to-day programming so you can just train hard.
Pricing
Free to start — no card to try
Free
No card$0
14 AI-generated workouts to try — no card. Logging, history & trends stay free for good; keep AI going with your own key or upgrade to Quill AI.
- 14 AI-generated workouts to start — no card
- Logging, history & trends — free for good
- Injury-aware, variety-driven programming
- Then bring your own OpenAI key for unlimited AI
- Install as an app · reminders
Quill AI
Recommended$4.99 / month
Unlimited managed AI generation and chat — no key, no setup. Save with annual billing.
- Managed AI generation — no key, no setup
- AI chat trainer that remembers your history
- Richer, more nuanced sessions
- 7-day free trial, cancel anytime
No card to start · upgrade only for unlimited AI · your data stays yours
Refer a friend — you both get a free month of Quill AI.
FAQ
Questions, answered
Is Quill free to start?
Yes. You get 14 AI-generated workouts free, with no credit card — and logging, history, and trends stay free for good. For unlimited AI after that, bring your own OpenAI key or subscribe to Quill AI.
Do I need an OpenAI key?
No. Quill AI is fully managed — subscribe and you get AI generation and the chat trainer with no key or setup. Prefer your own OpenAI key? Add it for unlimited AI while paying OpenAI directly. Either way, your first 14 AI workouts are free.
How does Quill decide what to program?
Quill builds each session from your goals, equipment, recent training, and any injuries — balancing strength, hypertrophy, conditioning, and prehab while rotating movement patterns so you don't repeat work or overtrain. Nothing is locked in: edit any session yourself, or just tell the trainer in chat to adjust it.
Is my health data private?
Your profile and training data are tied to your account and are never sold. To generate a workout or answer in chat, the relevant context is sent to our AI provider (OpenAI) to produce a response; if you bring your own OpenAI key, that processing runs under your own OpenAI account. See our Privacy Policy for the full detail.
What equipment do I need?
Whatever you have. Tell Quill your setup — a full gym, a few dumbbells at home, or just bodyweight — and it only programs movements you can actually do.
Can it work around an injury?
Yes. Flag a shoulder, neck, knee, or elbow issue and Quill automatically filters unsafe movements out of every session, so you can keep training without aggravating it.
Does it work on my phone?
Quill runs in any browser and installs as an app on iPhone and Android (PWA), with optional push reminders for today's session — including quiet hours and per-category control.
Can I cancel anytime?
Yes. Quill AI starts with a 7-day free trial and you can cancel whenever you like. Your logged history always stays with you.
How does “give a month, get a month” work?
Share your referral link and your friend gets their first month of Quill AI free. Once they subscribe, you earn a free month too — a thank-you for spreading the word.
Your next session is one tap away
Workouts that adapt to you. Build your first personalized workout in under a minute.
Start training free14 free AI workouts · no card · free logging forever