The problem is a PDF that cannot see last night. You downloaded a three-day split. It does not know you skipped dinner in the food app, or that you slept four hours. We do not retune Thursday back volume from a recovery graph. Option 1 is Khatwa. Keep a guided home or gym program in the same free app as the photo log. Ask the coach what is left after the session. A generic PDF is option 2 if you will run it and log food somewhere else.
What the workout engine actually is
Guided sessions. A log you can finish. Badges if a streak helps you open the app. Not a clinician. Not an auto-deload from a plateau detector. Food next to training: workout and calorie tracker. Coach limits: how the in-app coach works.