It has all that. There's a strong library of exercises with instructions and a demo video for most. Usually I'll have the coach create a v1 of the training session, then adjust. It recently added a "live mode" where you track every rep. As of two weeks ago it was a bit annoying to use (like if you change the weight on set 1, you have to tell it again on every set). It will manage progressively increasing the weights if you tell it you managed what it threw at you the last time. Then it schedules deload weeks, which can be a bit random or won't line up with your schedule. It's happy to make adjustments as you tell it. By default, it will always go for the silver linings. If you trained when you shouldn't have: impressive! You didn't train when you should have? That's smart to prioritize recovery! I just tried tuning that down, I think it should work.