SAVED
REST2:00
Hello,

STEP 1 OF 8

What's your name?

Everything you enter stays on this device and comes back when you return, even weeks later.

STEP 2 OF 8

Male or female?

This only changes how fast the app expects your weight to move, and a couple of lines of advice. The lifting is the same either way.

STEP 4 OF 8

Where you are, where you're going

Target above your weight now means gaining. Below means losing. The nutrition advice changes to match.

STEP 5 OF 8

How many days a week do you train?

STEP 6 OF 8

Any cardio?

STEP 7 OF 8

Where should it chase you?

If you stop showing up, this is where the nagging goes.

STEP 8 OF 8

Pick your split

Build your split

One day for each time you train in a week. Name it, then fill it with lifts.

YOUR WEEK

WHERE YOU'RE AT
NOW
TO GO
WEEK STREAK

STEP 3 OF 8

Anything that hurts?

Pick whatever applies and the plan swaps in gentler lifts automatically. Leave it blank if nothing does.

This app isn't a doctor and won't pretend to be one. It only picks kinder exercises. If something actually hurts, is swollen, or got hurt recently, get it looked at by a real one before you train it.

What does your gym have?

Turn off anything your gym doesn't have and those exercises get replaced automatically — for good, not just today.

First time in a gym

Nobody is watching you. Here's everything people are too embarrassed to ask.

Coach

Ask anything about your plan, a lift, or how long something takes.

COMING UP AFTER THIS

Settings

YOUR TIMELINE

NOW
TO GO
TARGET

CONSISTENCY

THIS MONTH
PER WEEK
OF PLAN
MTWTFSS
Trained Missed Rest Today

REMINDERS

Pop-up reminders
Training timeUsed for the reminder and the calendar file.
Add it to your calendar
Nagging goes to

Photos: Free Exercise DB (public domain).

    HOW TO KEEP GETTING STRONGER

    • Beat your last session by a little. Same weight, one or two more reps. When you hit the top of the rep range on every set, add weight and start again at the bottom.
    • Log the weight you used. There's a box on every lift during a workout. Next time it shows you what to beat.
    • Stop one or two reps short of failing on most sets. Push the last set of each lift closer to the limit.
    • Rest properly. Two to three minutes on the heavy stuff, a minute on the small stuff. The timer starts on its own when you tick a lift off.
    • Warm up the first lift. Two or three light sets climbing up to your working weight. It isn't wasted time, it's free reps.
    • Swap freely. If your gym doesn't have something, use the closest thing that works the same muscle. Dumbbells cover almost everything.
    • Soreness isn't the scoreboard. Getting stronger over months is. You can have a great session and not be sore at all.