Heart & Hustle
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Heart & Hustle
AI-powered coaching for every fitness goal.
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Step 1 of 4
Your goal
What brings you here?
This shapes everything — your plan, your AI coach, your features.
Competition prep
NPC/IFBB show prep for men and women. Bikini, Classic Physique, Bodybuilding and more.
14 divisions · Men & Women
Fitness journey
Build muscle, lose fat, transform your physique. No show required. Male or female, any level.
All fitness levels · Any goal
I have a coach
My coach uses Heart & Hustle. I have an invite code.
Coach-assigned plan
I'm a coach
Set up your white-label coaching platform. Your branding, your clients, AI-powered.
White-label · Any discipline
Step 2 of 4
Division
Which category are you competing in?
This calibrates your AI coach to the right judging criteria.
Women's
5 divisions
Men's
4 divisions
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Step 3 of 4
Your style
Choose your app theme
Pick a color that feels like you. Coaches: this becomes your brand color.
Live preview
Heart & Hustle
Your personalized coaching app
Active
Check-in
Training
Coach
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Your plan
How do you want to build your training plan?
You can rebuild this anytime from the Training tab.
Let AI build my plan
Generated instantly from what you've told us so far.
I'll build my own
Add your own days, exercises, sets and reps.
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Tracking style
How do you like to track workouts?
You can change this anytime.
Track every detail
Log weight and reps per set, get PRs flagged automatically.
Just check things off
Mark an exercise done and move on — no numbers.
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Build your split
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Building your plan
Your AI coach is creating a personalized program.
Plan ready
Your AI coach built your plan
Coach note
Edit my plan
9:41
Welcome to Heart & Hustle
Your AI competition prep coach. Answer a few questions and we'll build your personalized plan in minutes.
AI-built training split, tailored to you
Custom macros based on your show date
Week-by-week plan to peak week
Weekly AI physique feedback
Takes about 3 minutes
1 of 7
Division
What NPC division are you competing in?
This shapes your entire training focus and aesthetic goals.
Bikini
Shape & symmetry
Figure
Muscle + conditioning
Wellness
Lower body emphasis
Physique
Athletic & defined
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1 of 5
Show date
When is your next competition?
Everything in your plan counts backward from this date.
A show
Peak for this date
Warm-up
More shows after
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2 of 5
Schedule
Which days can you train?
Rest days get cardio and posing practice automatically.
MON
TUE
WED
THU
FRI
SAT
SUN
6 training days — ideal for competition prep
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3 of 5
Focus areas
What are your weak points?
The AI will emphasize these in your training split.
Glute size
Glute tie-in
Shoulder width
Lat width
Waist conditioning
Hamstring curl
Upper back
Symmetry
Stage presence
Arm definition
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4 of 5
Experience
How many times have you competed?
This calibrates your prep intensity and expectations.
First show ever
Brand new to competing
1–2 shows
Just getting started
3–5 shows
Experienced competitor
6+ shows
Seasoned veteran
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5 of 5
Daily protocol
Which daily requirements apply?
Toggle on what you do. You can change these anytime.
Cardio
Daily steady-state
45 min
Posing practice
Daily routine
20 min
Sauna
Post-training recovery
Off
Step goal
Daily movement target
Off
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Building your plan
Your AI coach is creating a personalized prep program based on your answers.
Analyzing your show timeline
Setting NPC Bikini training principles
Building your 6-day training split
Calculating starting macros
Creating your 15-week prep timeline
Your plan is ready
Here's what your AI coach built
Training split
6-day NPC Bikini split
Glute + lower body emphasis · Shoulder width focus
Starting macros
1,850 kcal · P140 / C190 / F55
Adjusted weekly based on your check-ins
Prep timeline
15 weeks to show day
Peak week begins Nov 7 · Show day Nov 14
Daily requirements
Cardio 45 min · Posing 20 min daily
Cardio increases as show approaches
Weight to lose
~13 lbs over 15 weeks
~0.9 lbs/week · Safe and sustainable
Coach note
Based on your glute and symmetry priorities, I've programmed leg day twice weekly with a dedicated glute specialization day. 15 weeks is a great runway — we'll be strategic, not aggressive. Let's build you a stage-ready physique.
Edit my plan
9:41
Good morning, there!
17
days
NPC Salt Lake City Championships
June 13, 2025 · Salt Lake City
Bikini — Class B
Final 2 weeks
Today's tasks
Reset
Log breakfast macros
Completed 7:42 AM
Nutrition
Lower body training
Glutes, hamstrings, calves · 60 min
Training
35 min steady-state cardio
Fasted or post-training
Cardio
Practice T-walk + quarter turns
15 min · film yourself
Posing
Hit 1 gallon of water
128 oz goal
Lifestyle
Macros today
Log meal
Protein
84 / 140g
Carbs
77 / 170g
Fats
30 / 55g
Calories
961 / 1,850
This week
View trends
Coach feedback
View feedback
Today
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Training
Trends
Profile
Change photo
Full name
Email
Birthday
Height (in)
Weight (lbs)
Cancel Adjust Photo Use
Pinch or drag to reposition
9:41
Check-In
H&H
1
Photos
2
Metrics
3
Nutrition
4
Lifestyle
5
Review
Required poses
Front
Back
Side relaxed
Side poses
Add posing video
Recommended for AI analysis
Today
Check-in
Feedback
Training
Trends
Metrics
Photos
2
Metrics
3
Nutrition
4
Lifestyle
5
Review
Body measurements
Weight
lbs
Waist (navel)
in
Hips / glute
in
Thigh
in
Arm
in
Stage weight goal
lbs
Today
Check-in
Feedback
Training
Trends
Nutrition
Photos
Metrics
3
Nutrition
4
Lifestyle
5
Review
140gProtein/ 140g
170gCarbs/ 190g
40gFats/ 55g
Today's meals
+ Add meal
Meal 1 — 7:30 AM
Oats, Eggs, Blueberries · P38 C45 F12
520
Meal 2 — 11:00 AM
Chicken, Rice, Broccoli · P42 C60 F8
480
Meal 3 — 2:00 PM
Salmon, Sweet Potato · P36 C52 F15
520
Today
Check-in
Feedback
Training
Trends
Lifestyle
Photos
Metrics
Nutrition
4
Lifestyle
5
Review
How are you feeling?
Energy
High
Hunger
Moderate
Mood
Good
Sleep
7.5 hrs
Digestion
Good
Stress
Moderate
Notes
Today
Check-in
Feedback
Training
Trends
Review
Photos
Metrics
Nutrition
Lifestyle
5
Review
Check-in summary
Photos3 / 4 uploaded
Weight132.4 lbs
Waist25.2 in
Calories today1,520 / 1,850
Protein140g ✓
EnergyHigh
AI insights
Waist tighter 0.3" vs last week
Lower body more defined
Conditioning improved
Increase carbs on training days
Today
Check-in
Feedback
Training
Trends
Week 12 complete!
Great check-in. Your AI coach has reviewed your data and physique photos.
7.8
Conditioning score
Coach recommendation
Looking lean and balanced. Add 20g carbs on training days. Keep protein at 140g. Great glute tie-in this week — stage presence is building.
9:41
Training Rebuild my plan
Today — Sunday · Cardio + Posing + Mobility
This week5 / 7 days complete
Daily requirements
Cardio
70 min daily
Posing
20–30 min daily
Sauna
30–40 min after
Weekly split
MON
28
Leg Day 1
Quad / Glute Focus
Legs
Exercises
BB or Hex Bar Stiff Leg Deadlift (Elevated Toes)
16–10 reps × 5
Smith or BB Hip Thrust + Pulses
16–10 reps × 4 · Last set to failure
Wide Sumo Leg Press + Heel Raises + Banded Abductions
16–10 reps × 4
Cable Glute Crossovers
16 reps × 3
Cable Reverse Kickbacks
16 reps × 3
TUE
29
Back + Biceps
Lat Width / Upper Back / Arms
Back
Exercises
Inverted Rows (Wide Grip)
Failure × 3
Close-Grip Lat Pulldown
16–10 reps × 5
DB or Cable Bent-Over Row
16–10 reps × 4
DB Curls + Rope Hammer Curls
16–10 reps × 4 each
WED
30
Shoulders + Deltoids
Side & Rear Delt Emphasis
Shoulders
Exercises
Seated DB Overhead Press
16–10 reps × 5 · Last set to failure
Single-Arm Cable Lateral Raise
16–10 reps × 5 · Last set DB burnout
Cable Rear Delt Crossovers
16–22 reps × 5
Rope Face Pulls
16–10 reps × 4
THU
31
Leg Day 2
Glute / Hamstring Focus
Legs
Exercises
B-Stance Hip Thrust
16 reps × 5 · Last set double leg to failure
Wide Sumo Squat / Hack Squat
16–10 reps × 5
Bulgarian Split Squat OR Walking Lunges
16–10 reps × 4
Roman Chair Knee Tucks
Failure × 4
FRI
1
Glutes + Triceps
Glute Specialization / Arm Definition
Glutes
Glutes
Smith Hip Thrust + Pulses
16–10 reps × 5 · Last set to failure
Bulgarian Split Squat OR Walking Lunges
16–10 reps × 4
Triceps
Cable Pressdowns + Reverse Grip Pressdowns
16–10 reps × 5 / × 4
DB Skull Crushers
16–10 reps × 4
SAT
2
Shoulders + Chest
Shoulder Cap / Light Chest
Shoulders
Exercises
Seated Smith Overhead Press
16–10 reps × 5
Incline DB Bench Press
16–10 reps × 4
Single-Arm Cable Lateral Raise
16–10 reps × 5
Rear Delt Crossovers
16–10 reps × 4
SUN
3
Cardio + Posing + Mobility
Active Recovery / Stage Presentation
Recovery
Today's focus
Steady-state cardio
70 min
Full posing routine + transitions
45–60 min
Mobility + stretching
20–30 min
Today
Check-in
Feedback
Training
Trends
Edit day
Focus areas
Name
Auto-filled from focus areas + estimated time — edit anytime.
Exercises
Add exercise
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9:41
Feedback
Today
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Feedback
Training
Trends
9:41
Good morning
Coach Jen
H&H
Monthly revenue
$1,388
+$390 vs last month
12
clients
4
alerts
Needs attention
SC
Sarah Chen
2h ago
Check-in submitted · 14 days out · AI flagged conditioning concern
Review now
MR
Maya Rodriguez
1d ago
Missed 3 check-ins · AI auto-adjusted macros down 150 kcal
Follow up
TW
Taylor Williams
3h ago
Conditioning score hit 8.9 · Best ever · 3 weeks to show
Great progress
AI weekly summary
Today
8 of 12 clients checked in · Avg conditioning 7.4 · 2 need macro adjustments
AI report
Clients
View all
SC
Sarah Chen
Coached · New check-in
7.1
14 days out
TW
Taylor Williams
Coached · Reviewed
8.9
21 days out
MR
Maya Rodriguez
Coached · Missed check-in
6.8
8 weeks out
KP
Kayla Patel
AI only · New check-in
6.2
12 weeks out
Revenue
Coached (4 × $249)$996
AI only (8 × $49)$392
Total MRR$1,388
At 50 AI + 6 coached$3,944/mo
Dashboard
Clients
4
Messages
Revenue
Back
SC
Sarah Chen
Coached by Jen · Week 10 of 12
NPC Bikini Class A · 14 days out
Urgent
Conditioning
7.1
-0.3 vs last week
Weight
118.2
-1.2 lbs
Waist
23.8"
-0.2"
Adherence
88%
Down from 96%
AI analysis
Coach insight
Conditioning dropped despite weight loss — possible muscle flatness from low carbs. Glute fullness reduced in photos. Recommend adding 40g carbs on training days. Critical window at 14 days out.
Adjust protocol
Daily calories
1,450
Protein (g)
135
Carbs — training days (g)
130
Cardio (min/day)
45
Message Sarah
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Clients
Full client list coming soon
The dashboard's "Needs attention" cards cover urgent items for now — a searchable, filterable full roster will live here.
Dashboard
Clients
4
Messages
Revenue
Messages
Unified inbox coming soon
You can already message a client from their check-in review — a full inbox across all clients will live here.
Dashboard
Clients
4
Messages
Revenue
Revenue
Revenue breakdown coming soon
The dashboard shows this month's total — a full breakdown by client, tier, and trend over time will live here.
Dashboard
Clients
4
Messages
Revenue