Spot AI 2.0 is Superset's AI programming assistant. Use it to create new workout programs, modify existing ones, answer coaching questions, and build programs from PDFs, spreadsheets, images, or training notes, all within a single conversation.
Steps to program with AI
Open Superset → Programming, then open the program you want to work in (or create a new one).
Click Program with AI (top-right).
Describe what you'd like Spot to create, edit, or explain.
Upload a PDF, spreadsheet (.xlsx or .xls), Word document (.docx), image, or training notes if you'd like Spot to use them as context.
Answer any follow-up questions Spot asks to gather the information needed before generating your program.
Review the generated program and the summary of changes.
Continue the conversation to refine the program, request additional changes, or ask coaching questions.
Notes & best practices
Prompts work best when you include your client's goal, training frequency, available equipment, injuries, and other constraints for the best results.
Keep naming consistent (days, blocks, movement patterns) so the AI can mirror your system cleanly.
Always do a quick safety and progression check before pushing updates to clients.
Spot automatically matches exercises to the equipment available whenever possible.
Spot handles complex requests, such as extending a program across multiple weeks or adding a dedicated workout to each week, more reliably when you provide clear instructions.
FAQ
How does Superset Sheets AI work?
How does Superset Sheets AI work?
You give it instructions (your prompt), and it uses the programming context in the sheet you’re viewing to generate or modify blocks/sessions in that same format.
What kinds of tasks is it best at?
What kinds of tasks is it best at?
Drafting new workout blocks, filling sessions, creating progressions, swapping exercises based on equipment, and making targeted edits (volume, intensity, deloads, constraints).
What should I include in a good prompt?
What should I include in a good prompt?
Goal + timeframe + training frequency + equipment + constraints (injury/time) + “must-have” lifts + progression preference (RPE/RIR, linear, undulating).
Can Spot answer questions without changing my program?
Can Spot answer questions without changing my program?
Yes. You can ask coaching or programming questions in the same conversation. Spot only edits your program when you request changes.